You can add a hand weight to many abdominal exercises to increase the intensity and effectiveness of the exercise, enabling you to get a flat stomach in a shorter period of time. For example, you can add a hand weight to the basic abdominal crunch by extending your arms overhead while holding a single hand weight with both hands and crunching up. Although this is a great progression to the abdominal crunch, it mainly works the upper abs. You can progress a torso twist in the same manner, but mainly work your obliques. To get a great abdominal workout and flatten your stomach faster, you should work the abdominal region as a whole and not just as individual muscles. Try the kneeling shoulder extension which incorporates abdominal strength, core stabilization and balance training all in one movement. Add this exercise to your abdominal routine and watch the inches around your midsection melt away.
Kneeling Shoulder Extension with Hand Weight
Step 1
Position a hand weight nearby and kneel on the floor with both knees. Flex forward at your hips to place both hands on the floor with your palms facing down slightly ahead of your shoulders. Shift your pelvis forward so that your you create an angle larger than 90 degrees at your hips. You shoulders should now be directly over your hands. Engage your abdominals to stabilize your spine. Balance on your knees and left hand to grab the hand weight with your right hand.
Step 2
Turn your palm to face your thigh while holding the hand weight and lift it about an inch off the floor. Inhale to fill up your lungs and reinforce stability in your spine. Keep the rest of your body still as you exhale while swinging your arm up and forward until it is extended ahead of your right shoulder and parallel to the floor. Avoid twisting your torso and allowing your lower back to arch further than its natural curve. Pause briefly.
Step 3
Return the free weight back to the starting position with control, forcing your arm straight throughout the entire movement. Perform 10 to 12 reps on both arms.
Tips and Warnings
- A challenging progression to this exercise would be to hold your body in a push-up position instead of kneeling as you perform the exercise.
- Avoid this exercise if you suffer from back, neck or shoulder pain.
Things You'll Need
- 1 hand weight
References
- "Stronger Abs and Back"; Dean & Greg Brittenham; 1997
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
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