Your abdominal muscles, like any other muscle group, respond to progressive resistance training. A basic abdominal workout will maintain your level of fitness, but you will not see substantial improvements. You can intensify an abdominal workout, and still keep it safe, efficient and effective. Props, such as bands, stability balls, medicine balls and inclined aerobic steps, are burnout-busters, which will take your abdominal routine to the next level.
How to Intensify an Ab Workout with Resistance Bands
Step 1
Lie on an exercise mat and extend your legs toward the ceiling. Wrap an exercise band around your feet. Hold one end of the band in each hand, and press the ends of the band into the floor.
Step 2
Inhale to prepare. Exhale, engage your core muscles and lift your lower pelvis. Keep the ends of the band pressed firmly into the floor.
Step 3
Inhale to return. Perform one set of 15 repetitions.
Step 4
Remain on your back, with the band around your feet. Hold each end in one hand. Inhale, and perform a small nod of your head to place your neck in the correct alignment.
Step 5
Exhale, engage your core, straighten your arms, and lift your head and shoulders from the floor. Reach your hands toward your feet.
Step 6
Bend your right knee and your right elbow. Rotate your waist, bringing your right elbow behind your body. Keep your left leg straight, and keep your left hip pressed into the floor.
Step 7
Straighten your right arm and leg. Keep your head lifted, and repeat the movement to the other side. Perform 20 repetitions, or 10 to each side.
How To Intensify Your Abdominal Workout on a Step Bench
Step 1
Set up an aerobic step so that it is higher on one side. If you're using a Reebok step, place three risers or platforms on one side of the bench, and none on the other.
Step 2
Place your exercise mat on the bench. Lie down with your head on the high end and your feet on the low end.
Step 3
Lift your legs and extend them toward the ceiling. Inhale to prepare. As you exhale, lift your pelvis from the bench. Your abdominal muscles will be working "uphill," and will therefore be working harder. Perform 10 repetitions.
How to Intensify Abdominal Workouts with a Stability Ball and Medicine Ball
Step 1
Sit on a stability ball and hold a 5- to 10-lb. medicine ball with both hands.
Step 2
Walk down the ball, until the back of your pelvis, your lower back and your middle back are against the surface of the stability ball. Extend your arms in front of your body, so that they are in alignment with your chest.
Step 3
Inhale to prepare. Exhale, and roll your hips to the left. Keep your arms extended, and simultaneously rotate your upper torso to the right.
Step 4
Inhale and return to center. Exhale and repeat on the other side. Perform 20 repetitions, or 10 to each side.
Tips and Warnings
- Practice engaging your core throughout the day by drawing your belly in and holding it tight for 10-second intervals
- Reduce the repetitions if your neck begins to hurt.
Things You'll Need
- Exercise mat
- Flat resistance band or Thera-Band
- Aerobic step
- Stability ball
- Medicine ball
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