| Ball Abdominal Russian Twists- Ab This is an advanced abdominal exercise that is performed by starting with a dumbbell above your head with your arms in a locked position. With your hips up and the ball in the middle of your shoulder blades lower the weight to the side of the ball while keeping your balance. This is a great exercise for any sport or for developing core strength. |
| ABDOMINAL EXERCISES TO FLATTEN THOSE ABS |
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| Medicine Ball Woodchoppers on Ball Begin this wood chopper exercise with the medicine ball to your side while sitting on an exercise ball with your feet at a 90 degree angle to the floor. Begin to raise the ball upwards towards the ceiling on the opposite side of your body. Bring the ball back to the same side as sown. Rinse and repeat quickly. This exercise is meant for core stability training. |
| Ball Crunch Lie back on a big ball with your shoulder the ball slowly roll up contracting your abs (as shown). Slowly return to the starting position . |
| V-Up Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as well. Lower down to the starting position slowly while exhaling. |
| Ball Side Crunches or Bends Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on head. While completely relaxed pull up with your abdominals and obliques until you cannot go any further and return to a full stretch. |
| Ball Abdominal Leg Raises The exercise ball leg raises exercise can be performed by having an exercise ball between your legs gripped tightly by your ankles. Begin by raising your legs straight against the ground at all times. Lower slowly back to the starting position. |
| Air Bike Start with your back flat on the ground. Now raise your opposite arm and leg side until a complete set is finished |
| Pelvic Thrust Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. This is a difficult exercise to perform properly but do your best from the image as shown. |
| Ball Rollout Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once you have reached a desired stretch and extension return to the starting position by contracting your abdominals. |
| Crunches Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso using your abdominals while keeping your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals. |
| Twisting Crunches Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fashion (bring a shoulder towards the opposite knee). Keep your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals. Repeat on other side. |
| Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground. Repeat. |
