Many abdominal exercises can be done without the reliance on gym machines or any infomercial ab equipment. In fact, many of these machines put you in a fixed position and have you perform trunk flexion with resistance repetitively. Your abs work and move in a three-dimensional pattern, often in a standing position. Therefore, you should train your abs the manner that applies to real life activities. These exercises will not only make you look better but also be stronger and more flexible.
Standing Chop withTubing
For the standing chop and lift, you need a resistance tubing hooked onto a cable column handle or a sturdy wall hook. The chop movement uses all of your core muscles and balances the left and right sides of the core.
Set the height of the cable about one foot above your head, and grab the tubing handles with your right shoulder facing the point of attachment. Walk away from the point of attachment until you feel a slight tug. Stand with your right foot forward and point your toes forward. Pull the tubing diagonally toward your chest and push it to your left hip. Pause for a second and reverse the movement back to start position. Do not move your trunk and hips throughout the exercise.
Do 8 to 10 reps per side for two to three sets. If one side is more challenging than the other, do another set on that side. If you can do more than 10 reps with little difficulty, use a more resistant tubing. If you cannot do more than 8 reps, then use less resistance.
Standing Lift withTubing
The standing lift movement is the mirror image of the chop. Start with a tubing with lower resistance than the one used with the chop and gradually increase it as you get stronger and more balanced.
Set the cable height to the lowest setting and hook the tubing to it. Stand in the exact same position as the chop exercise except your left leg is now in the front. Pull the tubing from your right hip diagonally to your heart and pull to the left top of your head. Pause for a second and reverse the movement to the start position.
Medicine Ball Rotations
Medicine ball rotations provide you with a variety of angles and move your abdominals as well as your entire body. Hold a six or eight-pound medicine in front of you while standing with you legs shoulder-width apart and keeping your toes pointing forward. Turn to your right as far as you can and pivot your left hip and leg to extend the range of motion. Then turn to your left in the same pattern. Rotate back and forth in a controlled pattern for 20 to 30 reps.
You can also do diagonal chops, swinging the ball from your upper right shoulder to your left hip or knee. You may use these exercises to warm up your body.
Stir the Pot
This exercise works on your stabilization strength of your abdominals. Place your forearms on a stability ball and your body in a push-up position with your legs apart. Maintain a neutral spine at all times. Make a circular movement with your arms in a clockwise pattern for ten seconds, and reverse the pattern for another ten seconds. You should feel your abdominals and buttocks work to maintain a neutral posture.
References
- "Essence of Program Design": Juan Carlos Santana; 2004
- "Athletic Body in Balance": Gray Cook; 2003
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