Ab Exercises 4-6
4.) The Prone Plank
A super-simple move that you can do anywhere. Blast your abs whenever you are in the mood.
- Get into a full pushup position with your palms on the floor beneath your shoulders.
- Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.
- As you build strength, hold this position longer, up to one minute.
- Go deeper: Try the one-arm stable switching plank.
- For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in.
Related: Get The Tight Midsection You Want
5.) Squat Thrust with Twist
This one puts a little stress on the back (which is good). Because of that, make sure you start slow at first and test where you start to feel any “tweaking” in your back.
- Stand with your feet shoulder-width apart and extend your arms in front of you at shoulder height.
- Begin by squatting down, bending your knees 90 degrees, and twisting your upper body to the left.
- Now come up and repeat the exercise to the right.
- Keep your weight in your heels and don’t allow your knees to jut forward away from your toes.
- Keep your knees facing forward as your chest and shoulders move side to side.
- For the best results, bend your knees as close to 90 degrees as possible.
6.) The Climb Up
A new novel kind of “crunch”. You could just call it “Captain Crunch”.
- Start by lying on the floor with a 3-foot-long scarf or towel wrapped around the ball of your right foot, knees bent, left foot on the floor.
- Hold the scarf in both hands, and extend your right leg, keeping your foot flexed.
- Slowly walk your hands up the scarf as you lift your head and shoulders off the floor. Hold for a count of 2.
- Now lower yourself back to the starting position, walking your hands back down the scarf.
- Do two sets of 8 to 10 reps on each sides Be sure to keep your head neutral — don’t tuck your chin or tilt back.