Ab Exercises 7-9
7.) Ballet Twist
Here is another modified crunch…that throws in some generous side-stretching as a benefit. (Hint: When you first try this move, you might want to have someone hold my feet still…just till you get the motion down. Also have them watch your form and check the angle of your back.)
- Sit on the floor and extend your legs, pressing them firmly together.
- Lean back 45 degrees from the hips.
- Keep your abs engaged as you bring both your arms overhead like a ballerina.
- Slowly twist your torso to the right, placing your right arm on the mat. Keep your left arm reaching overhead for a slow count of 3.
- Repeat the movement, keeping your left arm on the floor, and keeping your butt and heels on the floor.
- Contract your abs to support your spine as you return to center, bringing both arms overhead.
- Continue alternating sides. Do 2 sets of 6 to 8 reps on each side.
Related: Amazing 6-Pack Abs Made Simple
8.) The Single-Leg Stretch
This exercise should make the top of your abs burn at first…when done consistently. After a few days your whole six-pack will join in.
- Lie back in the center of your mat with your knees bent. Lift your head and shoulders and curl your chin in toward your chest.
- Inhale as you draw your left knee in toward your chest, placing your left hand on your ankle and your right hand on your knee.
- Lift your right leg about 45 degrees off the floor.
- Switch legs, extending your left leg while hugging your right leg to your chest.
- Switch hand positions each time your switch legs, placing your right hand on your right ankle and your left hand on your right knee.
- Do between 5 and 10 reps for each side.
9.) The Cobra
After doing a some of the other crunches and exercises where you lie down, getting into cobra pose is a welcome change. Do you feel the stretch on your rib cage?
- Lie facedown on the floor with your palms near your chest.
- Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together.
- Hold for 2 counts and then lower back down. Repeat 8 to 10 times.
- For a more difficult exercise, try lifting your thighs and hips off the floor.