5 Legendary AB Exercises
Through the number of years that I have been training clients, it’s clear that everyone wants great abs. A firm, flat midsection is NOT just about looks- it plays a major role in your overall health, function, and physical performance.
Core Strength and Stability supports balance and posture, while stabilizing your spine during movement.
Strong Core helps prevent injuries and makes everything from lifting to walking so much easier to do.
Strong Core muscles can protect your lower back, especially if you ‘ve had back issues.
Excess abdominal fat (particularly visceral fat) is linked to serious health risks like heart disease, type 2 diabetes, high blood pressure and inflammation in the body.
A strong, flat midsection improves how you sit, stand and move.
Starting with the basic crunch: (works upper region rectus abdominis)
You can make this exercise challenging by slowing down your motion, adding weight or changing your surface. Let me explain :Lie on back in a standard knee-bent sit-up position. Curl your upper back and shoulders forward with palms holding the back of your head. Do not pull your neck as you lift your upper torso. Remember to pull your belly button into your back by keeping your pelvis tilted to contract your stomach muscle. Also do not try to flap your elbows or shoot your head forward to generate momentum. Lift your shoulders and head as a unit and PAUSE at the top . Exhale as you lift. BE SURE to keep your FORM.
Basic Crunch
Keeping the same bent-knee sit-up position, you can also add the cross-knee ab crunches in order to train the internal and external obliques. Slowly raise your head and twist your right shoulder toward your left knee. Feel the contraction along the right side of the abdomen as you rotate the torso
**** Basic and cross-knee abdominal crunches can be performed : on the ball, on the floor or on the BOSU.
Cross-leg crunch on Bosu
2. Plank - isometric core exercise in which the body is held in a straight line, supported by forearms (or hands) and toes (similar to a push-up position) *** Planks are a full-body stabilization exercise which primarily targets the core
Plank
3. Ball Rolls - focus on rectus abdominals, obliques and stabilizing muscles.
4. Side Plank - focus on obliques and hip stability. This core-strengthening isometric exercise involves balancing your body on one arm and the side of one foot while keeping your body in a straight line.
Side plank
5. Hanging Abs - core exercise performed while hanging from a pull-up bar or similar apparatus. Focus on building core strength particularly in lower abs while stabilizing your body.
Hanging Abs
