Ab Exercises

Ab Exercises

It feels so good to be back and working out!  (Thank you collagen!!) When I was in my car accident a few years ago and my doctor told me I couldn’t do crunches I panicked.

Prior to my accident I was a crunch queen and relied on crunches for core work… even though I hated it.  But when my doctor explained that crunches can actually create back injuries I was surprised.  I’d never heard that before.  (I explain why in this post.)

I haven’t done a single crunch since that day and I’m getting better results!  There are so many ab exercises you can do that are much more effective (and more fun!) than traditional crunches.

That’s exactly why I put together this ab workout for you.  In it, I share 5 different ab exercises that are effective, require zero equipment, and you can finish the entire workout in about 20 minutes flat.

The following ab exercises can be done easily at home or the gym.  When used together in the same ab workout the target every single muscle in your core.  I think you’re going to love it! ♥

Sound good?  Let’s do this!

How to do these Ab Exercises

Do each exercise until you feel the burn.  Once you feel the burn, do 5 more to complete one set.  You’ll need to do 3 full sets of each exercise to complete the ab workout.  You can do 1 full round of each ab exercise… then do 3 full rounds.  Or you can do 3 sets of each exercise and move onto the next.  It really doesn’t matter as long as you do 3 rounds of each exercise.  Below you’ll find each exercises instructions and an exercise demo.

Ab Exercises

 

Bridges

Lie on your back on the floor with your knee hip-width apart and bent.  Squeeze your core and lift you butt up until your back is in a straight line.  Squeeze your core tightly —as if you’re about to be punched in the gut—and hold it that way.  Lift up and down as many times as you can.  If it’s too easy you can do a single-leg bridge.

Hip Dips

Start in a standard plank position.  While keeping your core tight, dip one hip down and to the side while keep your spine neutral.  Only use your core muscles to lower your hip down to the side.  Then immediately reverse the movement dipping your other hip down to the opposite side, to complete one rep.  Do as many as you can.

KNEELING LEAN BACKS

Start in an upright kneeling position with your legs parallel to each other and a gap about the size of a tennis ball between your knees. Extend your arms straight out in front of you. This is your starting position. Inhale as you lean back, as far as you can, keeping your neck and shoulders completely relaxed. Exhale as you bring your body back to the upright starting position to complete one rep.

WINDSHIELD WIPERS

Lie on your back with your arms to the side with palms facing down with both legs extended up towards the ceiling. This is the start position. Draw your abs in tight squeezing your belly button into the floor as you carefully lower your legs down to the left towards the floor (only go as far toward the floor as you can without dropping to the side). Lift your legs back up to the to the start position then back down to the right side. Return to the start position alternating sides until you feel the burn. Once you feel the burn do 5 more on each side to complete one set.

SIDE PLANK TUCKS

Place your forearm on the floor under shoulder perpendicular to your body.  Stack your elbow under your shoulder.  Your legs should be stacked on top of one another.  Keeping your back straight, lift your hip upward, until your body is in a straight line.  Extend your upper arm above you.  This is your starting position.  Exhale as you draw your elbow down and upper knee up, bringing them together.  Quickly return to the starting position.  Do as many reps as you can.  Then switch sides and complete the same number of reps to complete one set.

As always, this workout works… if YOU work it.  So work it!  You’re worth it!  If you think this workout would help someone else.  Please share it.

Your Coach and Biggest Cheerleader

xxoo

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