If you are doing crunches in hopes of getting killer abs, you probably aren't getting the results you want. The following exercises will give you a workout right down to your deep core muscles, you know, the ones you need to tighten if you want to have a flat belly! Tone House trainer Lauren Williams, sat down with Shape to put together these ab blasting moves that you can mix and match for the six-pack of your dreams while only adding minutes to your current routine.
Check them out:
1. Lemon Crushers
A Start laying on back, arms and legs extended. Hover arms and legs about two inches off the floor.
B Crunch upwards, bending knees in toward chest and bringing arms forward to reach for calves as you balance on your hips. Reverse the movement and return to the starting position. That's one rep.
2. Toe Reaches
A Lie on back, extending legs and arms toward ceiling. Lift head and shoulders off the floor.
B Crunch upwards an inch, reaching fingers toward toes. Lower just an inch. That's one rep.
3. Mountain Climber
A Start in a push-up position with arms completely straight and directly beneath shoulders. Your body should form a straight line from shoulders to ankles.
B Squeeze abs, lift one foot off the floor, and bring knee up towards chest while keeping body in as straight of a line as possible. Hold for five seconds, then return to the starting position and repeat the movement with opposite leg. That's one rep.
4. Plank Up Downs
A Get in a plank position with hands and feet shoulder-width apart and abs engaged.
B Quickly bend left arm and lower down onto left forearm. Repeat with right arm. Immediately place left hand under shoulder and straighten left arm, pressing body up. Repeat with right arm to return to plank position. That's one rep.
5. Leg Drops
A Lie on back with legs extended straight toward the ceiling and place hands palms down under the lower back for support.
B Slowly lower legs down toward floor, hovering two inches off the floor. Lift legs back to starting position. That's one rep.
6. Alternating Toe Touches
A Lie on back with arms and legs extended.
B Lift right leg as you reach left arm toward it. Return to starting position; repeat on the opposite side to complete one rep.
7. Scissors
A Lie on back with legs extended straight toward the ceiling and place hands palms down under the lower back for support.
B Lower one leg until it hovers an inch or so above the ground, the return to starting position. Repeat on the other side. That's one rep.
8. Russian Twists
A Sit on the floor with knees and hips bent at 90 degrees, legs lifted and parallel to the ground. Hands should be clasped at heart's center, elbows pointing out.
B Lean back so torso is at a 45-degree angle. Use abs to twist torso as far as you can in one direction before reversing the motion and returning to the starting position to twist in the opposite direction. That's one rep.
9. Side Plank With Rotation
A Begin in a side plank on your right forearm, feet and hips stacked and left hand on hip. Slowly rotate body to center, lowering left forearm to meet the right on the floor in a plank position.
B Slowly rotate body to a side plank on the opposite side with left forearm on the floor. That's one rep.
10. Opposite Arm And Leg Lifts
A Start in an extended arm plank position, forming a straight line from shoulders to ankles. Brace abs and squeeze glutes, and spread feet wider than shoulder-width apart.
B Lift one arm and the opposite leg off the floor. Hold, then return to starting position and repeat on the opposite side. That's one rep.
Did your favourite core exercises make the list?
Source:
Shape
