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The Perfect Ab Day Workout

June 22, 2015 2 min read

It is ab day and you are stuck doing the same old exercises. Here is a perfect example of what you can try next! Elbow Plank e3629557af85133d6fbd45fb32bfae58
  • Start by getting into a press up position.
  • Bend your elbows and rest your weight onto your forearms and not on your hands.
  • Your body should form a straight line from shoulders to ankles.
  • Engage your core by sucking your belly button into your spine.
  • Hold this position for the prescribed time.
Basic Crunch on Stability Ball-3 sets of 12 reps DSC_0389
  • Lie on the ball, positioning it under the lower back.
  • Cross your arms over the chest or place them behind your head.
  • Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
  • As you curl up, keep the ball stable (i.e., the ball shouldn't roll).
  • Lower back down, getting a stretch in the abs, and repeat
Russian Twists with 5lb. Weighted Plate-3 sets of 12 reps e3629557af85133d6fbd45fb32bfae58
  • Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
  • Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly.
  • Move the plate to the left side and touch the floor with it.
  • Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body.
  • Repeat for the recommended amount of repetitions.
Reverse Crunches-3 sets of 12 reps DSC_0389
  • Lie on the floor and place hands on the floor or behind the head.
  • Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
  • Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. . It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum
  • Lower and repeat.
 

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