We all would love to have a nice toned mid-section, but getting tight, toned abs is something that many people struggle with. Well, today I am sharing with you a great little ab workout that you guys can use to help you get the abs that you have always wanted. Now these exercises are not easy so please keep that in mind, but if you want toned abs then you have to work for them! As this is a more advanced workout, if you are new to exercise then I would not recommend jumping into this too quickly.
Treadmill is not only a great way to burn some of the fat that may be around your midsection, but if you tighten you abs as you are running, then you are getting a good little ab workout as you are doing your cardio. Some people like to do their cardio after the ab exercises, but I find doing the cardio first gets you more pumped up. But to be honest it’s up to you which you prefer.
The Spider-Man Plank Crunch
No you do not need to have a Spider-Man costume to do this! Get in a plank position which, if you do not know, if when you lay on your front , but are up on your forearms and on your toes, keeping your body as straight as you can. Now lift your left knee towards your left elbow and then bring it back then repeat with the right side. Do ten reps of this then rest and do another three sets! This is a real tough one, but it does work those side abs!
Lay on your back with your hand behind your head as if you were going to just do a regular sit up or crunch. Lift your knees up so that they are at about 90 degrees, like you are in the middle of a crunch. Now bring your right elbow to your left knee and then repeat for the other side. You want to do this at first for around 30 second, hopefully building up to a minute as your abs get stronger. One thing you can do to change this exercise up a little is holding it when your elbow comes to your knee for two seconds before you go back.
I have some more crunching action for you this time with the cross crunch. Lay flat on your back with your arms and legs spread out so that you look like a big X on the floor. Make sure that your arms and legs are nice and straight! Now lift your right leg and your left arm and bring them together. Your head, neck and shoulders should be coming up of the floor. Hold it for a second and then slowly go back down, that counts as one rep. Do ten reps for each side and it will give your absa greatworkout!
Gym Ball Rollout
Some people call it a Swiss ball, but I prefer gym. Anyway for this exercise you are going to need a gym ball. Get on your knees and put your hands on the gym ball. Keep your back straight and your abs tight and slowly roll the ball as far away from you as you can. Get to the point where you would fall over and then slowly roll it back. The key here to really making those abs work is to do this nice and slow and make sure you are keeping your abs tight. Try to do a set of ten and if you think you can manage it do another set.