Sexy ab muscles are just 5 moves away
Are you looking for a flat, tight and toned midsection? Well, look no further than these ab-sculpting moves. Incorporate this workout into 2 or 3 of your sessions per week.
You will need a stability ball for this workout
- Crunches: 3 sets of 15-20 reps
- Stability ball side crunches: 3 sets of 12-15 reps per side
- Plank: 3 sets 30 sec
- Bicycle crunches: 3 sets of 15 reps per side
- Stability ball roll-ins: 3 sets of 12-15 reps
Sit on the ball. Walk your body forward until your hips are just o the ball and your back is on the ball. Keep your feet about shoulder- width apart to help maintain your balance and place your hands behind your head. Crunch forward by lifting your shoulder blades on the ball. Hold at the top for one second and slowly lower back down to the starting position.
TIP: The more your hips are on the ball the more challenging the exercise becomes. Rolling down further and taking your hips o the ball decreases the range of motion. Placing your feet closer together also increases the diffculty of the exercise.
Stability ball side crunches
Lie with your left side on the ball. Stagger your feet so that your right leg is in front of your left leg. Place your hands behind your head. Crunch your body to the right side, lifting your left side o the ball. Move in a straight line. Hold at the top for one second, then slowly lower yourself back to the starting position. Repeat on the other side. TIP: You may need to anchor yourself during this exercise by placing your feet against the base of a wall or firm object.
Balance on your elbows and toes, with your legs extended, keeping your body in a straight line. Hold the same position for 10-30 seconds without moving.
Lie supine with your hips flexed at 90 degrees and your hands behind your head. As you curl your body forward, like a crunch, bring your right knee toward your left elbow and extend your left leg out at 45 degrees. While keeping your shoulders lifted off the floor, continue alternating from left to right, bringing your opposite knee and elbow together. Tip: Keeping your shoulders on the floor maintains tension on the abs and works them harder. A slow tempo and fewer reps (15 each side) helps more with firming. A faster tempo and more reps (50 each side) helps more with calorie burning.
From a push up position, place your feet on the ball. Keep your arms straight and your abs contracted. Keeping your abs engaged, bring your knees toward your chest. Hold for one second, then slowly return to the starting position.
Photographed by Cindy Ellis. Performed by Chantel van der Westhuizen
Author: Tanja Schmitz
Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.