This best abdominal exercise includes a few of one of the most reliable ab exercises targeting all the significant muscular tissues of the core consisting of the rectus abdominis (or the ‘six pack’), obliques, transverse abdominis and the lower back.

See your physician prior to attempting this exercise if you have any kind of injuries, diseases or other problems and also change any type of workout that triggers pain or discomfort.

Equipment Needed
An exercise ball, a Captain’s Chair (optional) and a mat.

How To

  • Warm up with 5 mins of light cardio or do this workout after your normal cardio or stamina workout
  • Option 1: Do each exercise, one after the other in a circuit format, going with the circuit 1-3 times
  • Option 2: Do 2-3 sets of each exercise, relaxing briefly in between embed in a straight-set format
  • Perform this exercise 3-4 non-consecutive days a week.


Bicycle Workout

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Lie on the floor and shoelace your fingers behind your head, knees right into the breast. Raise the shoulder blades off the flooring and also straighten out the left leg out while all at once transforming the upper body, taking the left arm joint towards the appropriate knee. Switch over sides, bringing the ideal elbow towards the left knee. Continue alternating sides in a ‘pedaling’ movement for 16 representatives (1 rep is to the right and also left).


Leader’s Chair or Chair Lifts

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If you have access to a Captain’s Chair (discovered at many fitness centers), stand on the chair as well as grasp handholds to stabilize your upper body. Press your back against the pad and hire the abs to elevate the legs as well as lift knees in the direction of your chest. Lower and repeat for 16 reps.

If you don’t have a Captain’s Chair, attempt these Dual Knee Lifts.


Grinds on the Ball

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Lie with the round relaxing under the mid/lower back and also area hands behind the head or across the breast. Agreement your abdominals to raise your the upper body off the round, pulling the bottom of your ribcage down toward your hips. Lower as well as repeat for 16 reps.


Vertical Leg Crunch

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Lie on the flooring as well as prolong the legs straight up with knees crossed. Put your hands behind the head for assistance as well as contract the abdominals to raise the shoulder blades off the floor, as though reaching your chest towards your feet. Reduced and repeat for 16 reps.


Abdominal muscle Rollouts on the Sphere

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Kneel before the round and area your hands on the sphere parallel to each other. Roll the round out maintaining the hips straight and back straight. Present up until you really feel the abs involve (don’t arch or stress the back) and press into the ball to curtail in. Repeat for 16 reps.


Long Arm Crunch

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Lie on a floor covering as well as prolong the arms right out behind the head with hands squeezed, maintaining the arms beside the ears. Contract the abdominal muscles as well as lift the shoulder blades off the flooring, keeping the arms directly. Reduced and repeat for 16 reps.


Reverse Crunches

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Lie on the flooring and place practical the flooring or behind the head. Lift the knees, flexing them to 90-degrees and also agreement the abs to curl the hips off the flooring, reaching the boosts towards the ceiling. Reduced and repeat for 16 reps.


Crunches with a Heel Press

Lie on your back with the knees bent as well as the hands carefully cradling the head. Stretch your feet and keep them flexed as your contract the abdominals, lifting the shoulder blades off the floor. At the top of the problem, press your heels right into the floor while pressing your back versus the floor covering as well as somewhat elevating the glutes off the flooring. Lower and repeat for 16 reps.


Arm joint Planks

Place lower arms on the flooring as well as press up right into a flat-back position on the toes, keeping the hips down so that the body is in a straight line from visit heels. Hold for 30-60 seconds, lower and also repeat for 3-5 reps.