Now that I’ve had my fourth kid, I’m very familiar with this current season I’m in and taking it on full guns: get-in-shape-after-baby-time! When I came across this abdominal workout series, I realized it is a gold mine of ab exercises! I’ve tried many different ab workouts, and they vary from only some-what effective, or too complicated or whatever, but this one is the bomb! I’m familiar with many of these moves (like “the teaser”, “the plank” and the ball ones) and they indeed are VERY effective abdominal strengtheners! So, I’m going to post one or two samples of the exercises they reference, and then give you the link to find the rest. Happy core-strengthening!!
SUPINE OBLIQUE BALL TWIST
This move from Bryce Taylor, a physical therapist, Pilates instructor, and owner ofHalo Rehab and Fitness
, will work your obliques much better than crunches.To do it:
Lie on your back with your arms out to each side in a ‘T’ shape, palms facing down. Position a stability ball between your feet and extend both legs up towards the ceiling
, just above your hips, knees slightly bent. Gently squeeze into the ball, draw your abs in tight, and press your ribcage into the floor as you carefully move the ball to the right, lowering both legs towards the floor (only go as far toward floor as you can without dropping to the side). Press the ball back up to the ceiling and repeat to the left, alternating sides for one minute.
REVERSE PRESS UP
My personal favorite abs exercise is the reverse press up, because it targets the lower part of the transverse (deep) abs without any equipment,” says Andre Farnell, a certifiedpersonal trainer
and owner of Better Body Expert Fitness Solutions
in New York City.To do it:
Lie flat on your back with both hands by your sides, palms facing down. Extend both legs up in the air above your hips, keeping both knees slightly bent, feet flexed. Push upward with both feet at the same time, pressing your heels towards the ceiling, lifting your hips off the floor. Try for up to three sets of 15 reps.
One more for good measure…
“This pose will strengthen the core and tone the abdominal muscles,” says Tamal Dodge, a certified yoga teacher
and star of the“Element: Hatha & Flow Yoga for Beginners”
Element: Hatha & Flow Yoga for Beginners” DVD.To do it:
Sit with your knees bent and together, feet slightly lifted off the floor. Reach your arms forward and shift your weight into your sit bones, draw your abs in tight, and lift your chest. Try straightening the legs as much as you can (forming a ‘V’ shape with your body) and hold this pose for 30 seconds to one minute, with even breathing.
To see the other 17 exercises, go here.