Abdominal exercises that allow you to progressively work toward an advanced level can help you measure your progress as you build core strength. Most ab movements come with a modified version so that individuals at all fitness levels can benefit from it. Whether you decide to progress over time or within the same workout, several core exercises provide beginner to advanced intensity with just a few minor changes in body position.
Front Plank
Performing a front plank targets your core, in addition to your shoulders, arms and legs. Lie face down on your mat with your toes tucked under and elbows underneath your shoulders. Lift up so that your toes and forearms are supporting your body. Maintain good alignment, and hold this position for 30 to 60 seconds.
As you become stronger, transition from your forearms onto your hands. To increase the challenge, lift one leg 3 inches off the mat and hold for 15 seconds; switch legs and hold for an additional 15 seconds.
Side Plank
The side plank progression is similar to that of the front plank with emphasis on your obliques. Lie on your side and rest on your forearm; keep your elbow under your shoulder. Bend your knees so that your feet are behind you. Lift up onto your knees and forearm to support your body. Maintain good alignment and hold for 15 to 30 seconds.
As your core strength improves, extend your legs out straight. Lift up so your body is supported by your feet and forearm; your legs should be completely off the mat. Move from your forearm to your hand, and try lifting and holding the top leg up a few inches for five to 10 seconds. Switch sides.
Jack Knives
Jack knives mainly target the lower region of your abs. Start by lying on your back and extending your legs straight out while your arms are extended overhead; your body should form a perfectly straight line.
Beginners should start with single leg jack knives and progress up to the full jack knife position. To do a single leg jack knife, bring both arms up and forward while lifting one leg at a time. Your torso should be off the mat so that your leg and hands meet in the middle. Release back down to start position and then switch legs and repeat motion. Continue for 10 to 12 reps alternating between legs.
To execute the full jack knife move, bring both arms and legs up off the floor to meet in the middle. When releasing back to the start position, keep your arms and legs about 3 inches off the mat to prevent resting your abs during this exercise. Perform 10 to 12 reps.
Russian Twist
Russian twists are designed to target the core muscles and the obliques. Sit on a mat with your knees bent and your feet flat on the mat. Lean back until your core muscles are engaged. Extend your arms in front of you, and twist from side to side slowly.
As your core becomes stronger and you improve your balance, lift your feet about 3 inches off the mat and repeat the same twisting motion. For added intensity, hold a medicine ball. A medicine ball can be used when your feet are on or off the mat. Perform 12 to 20 reps.
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