The main difference between an easy ab exercise and a difficult one is the way it is performed. Easy exercises involve one basic movement of the upper or lower body. A standard crunch is an example of this. Difficult ab exercises, on the other hand, involve multiple, complex movements. If you want to try these exercises out, master the basic exercises first.
Pikes
Pikes work the upper and lower abs at the same time, and there are two variations. One is done while hanging from a pull-up bar, and the other is done with a stability ball. Both are intense and both require concentration. To use the pull-up bar, grasp it with an overhand shoulder-width grip and let your legs hang straight down. Keeping your legs together, raise them in the air by bending at the waist. Once your legs are in front of your chest, slowly lower them back down and repeat.
To use the stability ball, place the tops of your feet on the ball, place your hands on the floor and lift your hips to form a straight spine. Keeping your arms and legs straight, roll the ball toward your face while lifting your butt in the air. Ultimately, you want to get into a position where your body forms a less than 90-degree angle. Slowly roll the ball back out and repeat. To make this exercise even more difficult, perform it with one leg.
Straight Leg Rollouts
Straight leg rollouts are similar to ball pikes, except your hands do the rolling and your feet are on the ground. You will need an ab wheel to do these. Grasp the handles, place the wheel on the floor in front of your feet and roll it forward. As you do this, lower your hips toward the floor. Once your body is sprawled out, reverse the motion and repeat. When doing this exercise, it is important to keep your back, arms and legs straight throughout.
Side Plank Knee Drives
A side plank knee drive works the obliques, hip flexors and rectus abdominis all at once. To do this exercise, place your left forearm on the floor, perpendicular to your body, and stack your legs. Raise your hips in the air and pull your right knee into your chest. Slowly extend your leg back out, lower your hips and repeat. After doing a set of reps, switch sides. When lowering your hips, do not let them touch the floor.
To make this exercise even more difficult, perform it with your hand on the floor and keep your leg straight when you move it in. It then becomes a side plank leg drive.
Dragon Flags
Dragon flags work the upper and lower abs, and they require a sturdy weight bench. While lying faceup on the bench, grasp the end of it behind your head with both hands and straighten your legs. Tighten your abs and lift your legs and lower back off the bench so they are at a slight upward angle. From this position, raise your body upward until your feet parallel the ceiling and the only thing on the bench is your head and shoulders. Slowly lower your body to the starting point and repeat.
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