Abdominal exercises take focus and effort. Doing traditional crunches over and over can become monotonous. If you are getting bored with your normal ab-workout routine, grab a friend. Working out with a friend can add motivation and variety to your ab routine, targeting every muscle of your midsection.
Standing Russian Twist
Stand back to back with your partner. Position your feet shoulder-width apart and slightly bend your knees. Hold a medicine ball with both hands at waist level. Rotate through your waist to the right, while your partner rotates to the left. Keep your hips facing forward. Pass the ball off to your partner, then twist in the opposite direction to receive it back from your partner. Pass the ball in the same direction for one minute then switch directions. Do this exercise two to three times.
Medicine Ball Situp Pass
Sit facing your partner, bend your knees and position your feet forward, touching your partner's feet. Hold a medicine ball with both hands. Perform a situp by lowering yourself down onto your back. As you rise back up, pass the ball to your partner. Your partner catches the ball then performs a situp, passing the ball back to you. Do this exercise 20 times.
Leg Throws
Lie on your back and extend your legs up toward the ceiling. Have your partner stand behind you, holding onto your ankles. Your partner gently pushes your legs toward the floor. Resist the push by contracting your abdominals and do not let your legs touch the floor. If you find you are arching your back when performing this exercise, bend your knees. Do this exercise 20 times then switch positions with your partner.
Medicine Ball Throws
Lie down on the floor holding a medicine ball with both hands. Bend your knees and keep your feet flat on the floor. Perform a situp. As you rise up, throw the ball to your partner, who is standing about 3 feet away from you. She throws it back to you. Catch it above your head as you lower back down to the floor. Bring the ball to your chest and repeat --- sitting up and passing the ball to your partner. Complete 10 to 15 repetitions then switch positions.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- Hybrid Fitness; Partner Abdominal Drills; March 3, 2008
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