The abs need to be strong to help stabilize your spine. This is because they are part of your core. Strong core muscles also contribute to better daily functional abilities, according to MayoClinic.com. To get the best benefit from exercises, work your abs in various positions. You can achieve this with body weight and fitness equipment.
Decline Reverse Crunches
Decline reverse crunches require you to move your legs toward your body. Any time you perform an exercise with this motion, you particularly target your lower abs. To begin, lie on a decline bench with your head near the top of the bench. Reach back and grasp the padded crossbar support or sides of the bench to brace your body, and pull your knees into your chest. Slowly extend your legs back out and repeat. To increase the challenge, keep your legs straight.
Side Bends
Side bends require the use of one dumbbell. These place emphasis on your obliques, which are diagonal in shape and run down the sides of your stomach. To begin, stand with your feet spaced shoulder-width apart, and hold the weight in your left hand. Place your right hand on your hip, and bend to your left side. As you do this, keep your shoulders in line with your hips. Rise back up, repeat for a set of reps, and switch sides.
Barbell Rollouts
Barbell rollouts work your upper and lower abs simultaneously, and they are performed from a kneeling position. Fasten a weight plate to each side of the bar to allow it to roll. While kneeling with your butt off your heels, reach down and grasp the bar with a shoulder-width grip. Slowly roll it forward and let your body move toward the ground as you fully extend your arms. Keep your back straight as you roll back up to the starting position and repeat.
Half-Kneeling Wood Chop
The half-kneeling wood chop targets your entire abdominal area with the help of a medicine ball. To start, get into a lunge position with your right foot forward and left foot behind you. Carefully lower yourself by bending your knees, and lightly place your left knee on the floor. You can kneel on a yoga mat or folded up towel to protect your knees if you choose. Hold the medicine ball down at your left side with your arms fully extended. Quickly swing it up at an angle to your right side as high as possible. Move it back to the starting point, repeat for a set of reps, and switch sides.
Boat Pose
The boat pose requires nothing but the weight of your body. This yoga exercise works your upper and lower abs from a face-up position. Begin by sitting on the floor with your legs out in front of you. Slowly lean backward, and raise your legs in the air to form a V shape with your body. You should be balancing on your butt at this point. Keep your back straight, and extend your arms out by the sides of your thighs. Hold for as long as you can, and slowly lower yourself down. For an easier variation, bend your knees and level your shins to the floor.
Member Comments