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Amazing Abs Exercises
Mix up your core routine with
the moves that will get you a six-pack
Abdominal
exercises themselves will not burn fat, but you want to
strengthen your abs so they're there to show off when the
fat does vanish. Build a strong core and your abdominals
will pop out of your midsection.
These
abdominal exercises can serve as the ultimate abdominal
reference manual, and we've also included new exercises. The
best part about these exercises is that you can treat them
like a good wardrobe—mix and match them, change them from
workout to workout, try ones you've never tried before, and
construct your own circuit from any of the exercises. All
you have to do is follow these guidelines:
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Work out your abs 2 or 3 days a week
Abs develop when
they're at rest, not when you're working them. So working
them every day doesn't give them a chance to grow and get
strong. You will develop abs by working them two or three
times a week. I'd recommend adding the ab circuit to the
beginning of your strength-training workout. Saving them
until the end of the workout means there's more possibility
that you'll skimp and take shortcuts.
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Pick different exercises every workout
There are hundreds of
ways to work your abs, but you need to pick only five
exercises each workout. The key is variety: Changing your
routine doesn't allow your abs to get comfortable, so
they'll continue to grow after each workout.
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Do a circuit
In the first week of
workouts, do just one set of each of your five exercises. (A
set is 10 to 15 repetitions, depending on the exercise.) In
the second and third weeks, do two sets if you'd like, but
perform them in circuits—that is, do all of the exercises
once before repeating any of them. After that, you can
increase to three circuits.
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Go slow
Each rep of an ab
exercise should last slightly longer than Richard 4 to 6
seconds. Any faster, and you run the risk of letting
momentum do the work. The slower you go, the higher the
intensity. The higher the intensity, the stronger the
stomach.
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Pick any five exercises from the following sections. Perform
in a circuit with no more than 30 seconds of rest (1 minute
in some cases)—one exercise followed by the next. Rest.
After Week 1, repeat the circuit. Some exercises use such
equipment as medicine balls, dumbbells, or cable
machines—and with some of the more advanced moves, you'll
need a partner. If you're just starting out, pick beginner
exercises. As you progress (using a smaller number of
repetitions or eliminating equipment) to get the feel of
more advance moves.
Steam Engine
 
Stand with your hands
behind your head. Touch your left elbow to your right knee
by bending and raising the knee while crunching your left
armpit toward your right hip. Return to the starting
position and repeat to the opposite side, crunching your
right armpit toward your left hip.
16-20 repetitions
(Beginner)
Toe Tap
 
Lie on your back and
place your hands behind your ears. Lift your legs until your
knees are above your hips and your lower legs are parallel
to the floor. Press your lower back against the floor and
crunch forward until your shoulders are off the floor. With
your toes pointed down, lower your right foot as far as you
can without lifting your back off the floor. Return to the
starting position and repeat with your left leg.
10 repetitions
(Beginner to intermediate)
Seated Twist
 
Sit on the floor, your
back straight but leaning slightly toward the floor, as if
in the "up" position of a sit-up. Your knees should be bent
90 degrees, your feet about 15 inches apart and resting on
the floor. (Your feet can either stay flat or you can raise
your toes so that just your heels are touching the floor.)
Hold a medicine ball close to your chest, rotate your torso
to the left, and place the ball on the floor behind you.
Rotate around to the right, pick up the ball, rotate left,
and place it behind you.
16-20 repetitions
(Intermediate)
Single-Leg Wood Chop
 
Hold a light dumbbell
in your left hand with a straight arm, above your shoulder.
Bend your right knee 90 degrees to lift your right foot
behind you. Balancing on your left leg, forcefully swing the
dumbbell down toward your right hip. (Don't move it behind
you.) Then bring it back to the starting position. Do half
the repetitions, and then switch sides.
16-20 repetitions
(Intermediate)
Medicine Ball Throw
 
Holding a light
medicine ball in both hands, lie face up on the floor with
your back flat and your knees bent. Extend your arms beyond
your head so the ball is just above the floor. Your partner
sits 5 to 10 feet in front of you with
Arms straight curl
your body up and throw the ball to your partner's hands.
Remain in the sitting position. After he catches the ball,
he should throw the ball back to you. Lower yourself as you
catch it.
12-15 repetitions
(Intermediate to advanced)
Swiss Ball Stability Pose
Lie facedown across
two Swiss balls. Your body should be straight, with your
chest lying on the first ball and your knees and shins
resting on the other. With your feet spaced 12 to 18 inches
apart, place your hands on the floor for balance and hold
the position for 60 seconds. As you gain strength, place
your hands on the side of the ball, or hold your arms out in
front of you.
2 sets of 60 seconds
(Intermediate to advanced)
Peace and blessings,
Gwen
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