The people who are exercising regularly, usually love the feeling of being sore after a workout. When it became their routine they are trying to go even farther and searching for more challenging workouts.
In this article, we are offering you a workout for your abs that makes your midsection burn now and later. It is composed of 16 proven Ab exercises.
Follow the instructions (GIFs) bellow:
A- Begin laying on the floor, then raise a right arm in the air, and bend right leg.
B – Using left arm for support, sit up.
C – Driving heel into the floor, extend hip off the floor into a bridge position.
D – Bringing left leg under right leg, move into a lunge position.
E – Driving back knee up off the floor, bring leg next to the other.
Repeat these steps in the reverse order to come to the starting position. That completes one rep.
- Wood Chop
A – Start in a standing position and hold a medicine ball with both hands at chest height. Twisting torso as far as possible, bring the ball up and above your opposite shoulder.
B – Keeping chest up all the time, bring the ball down all the way across the body (making a “chopping” motion), exhaling on the way down.
Return to the starting position, to complete one rep.
- Spiderwoman Plank
A – From forearm plank bring the right knee to your right elbow.
B – Return to original plank, then repeat on the left side.
Perform it as fast as possible, while maintaining proper form.
A – Begin laying on back with legs spread and in line with hips. Extending arms overhead resemble your body in an X shape.
B – Engage your core to lift upper and lower body and bring right hand and left foot together. Repeat on the other side to complete one rep.
- Stability Ball Saw
A – Begin in a plank position with forearms on a stability ball, keeping your core tight and body straight.
B – Start moving arms forward and backwards in a sawing motion, and if you want to add challenge, move elbows in a circle to the left then a circle to the right.
- Windshield Wipers
A – Start laying on back with feet and knees up in the air, keeping knees and hips bent at 90 degrees.
B – Keep your upper body flat on the ground, and lowering legs down to one side, bring them up and over to the other side.
For more challenging – straighten your knees.
A – Begin in a plank position with legs placed on top of a stability ball. Using knees to draw a semi-circle to left side, pull knees to left elbow (in a J shape).
B – Return to the starting position then draws knees directly under the chest.
Returning to the starting position, pull them toward right elbow to complete one rep.
- Mountain Climbers
A – Start in a forearm plank position with your feet on gliders. Engaging your core and palms pressed firmly into the floor, slide feet back, shifting shoulders behind elbows.
B – Sliding feet back to starting position.
Alternate sliding back and forth.
A – Begin laying on the floor with your legs extended straight on the floor and arms overhead.
B – Engaging core, bring hands to toes, then lower back to starting position without touching feet down.
- Russian Twists
A – Begin in a seated position, lift feet in the air and crossing ankles.
B – Leaning back on sit bones, twist back and forth from side to side, keeping the abs tight.
If it is easy for you, while twisting, hold a weight in hands close to abs.
- Lower Ab Leg Lift
A – Start laying flat on the ground, preferably by the side of a squat rack. Extending legs toward the ceiling, press lower back into the floor.
B – Lifting legs up off the floor, return to the starting position.
- Kneeling Medicine Ball Rollouts
A – Kneeling, hold the medicine ball on the ground in front of you. Roll the ball out until you feel about to collapse, without dropping hips.
B – Once you’ve reached your edge, bring the ball back to starting position to complete one rep.
- The Body Saw
A – Begin in a forearm plank, placing feet on a set of sliders. Keeping low back flat, slide body back as one unit.
B – Hold this position a while, then return to the start position
- Leg Climb
A – Start laying on back and raise one leg straight into the air.
B – Using hands to “climb up” raise leg to touch toes, then “climb” back down.
- Reverse Curls
A – Begin in a crunch position, with legs bent at 90 degrees (lower legs parallel to the floor).
B – Bring your knees towards the nose, as you are lifting tailbone off the floor.
Return to starting position to complete one rep.
A – From the push-up position, lower left elbow down to the ground, then the right.
B – Pressing up on to the right hand, then the left, return to starting position to complete one rep.
Source, Original Article: www.shape.com