16 Ab Exercises Guaranteed to Make You Feel the Burn

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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:

  1. Get-Up

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.

  1. 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.

  1. 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.

  1. X-Out

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.

  1. 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.

  1. 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.

  1. J-Turns

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.

  1. 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.

  1. V-Up

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.

  1. 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.

  1. 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.

  1. 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.

  1. 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

Continue sliding.

  1. 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.

  1. 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.

  1. Commandos

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

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