Dynamic Abdominal Workout
These dynamic and challenging ab exercises are great for working all the muscles of the core, including the rectus abdominis, transverse abdominis, obliques and lower back. If you're tired of crunches, these exercises will really challenge your core. Take care, as many of these exercises are advanced. Avoid any exercises that cause pain or discomfort.
- Warm up with 5-10 minutes of cardio or do this workout after your strength or cardio routine
- Perform the exercises as shown for a total of 1-3 sets
- Avoid any exercises that cause pain or discomfort
Woodchops - Band
The key to keeping this move safe is to rotate the hips and knees in the direction you're moving and focus on contracting the abs.
Attach one end of a resistance band to a sturdy object (such as a stair railing) near the floor. Hold the other end and take a few steps away to create tension on the band. You may need to loop the band around your hands several times. Keeping the arms straight, rotate the body and bring the arms up in a diagonal while squeezing the abs. Rotate the hips and knees as you turn to avoid injuring the joints. Rotate back and repeat for 10-16 reps before switching sides.
Attach one end of a resistance band to a sturdy object (such as a stair railing) near the floor. Hold the other end and take a few steps away to create tension on the band. You may need to loop the band around your hands several times. Keeping the arms straight, rotate the body and bring the arms up in a diagonal while squeezing the abs. Rotate the hips and knees as you turn to avoid injuring the joints. Rotate back and repeat for 10-16 reps before switching sides.
Tuck & Pike - Ball
You can always modify the move by keeping the knees slightly bent or by shortening the range of motion and only lifting the hips a few inches, lifting higher as you get stronger. The key to making this move challenging is to use the abs to draw the hips up, rolling the feet on top of the ball.
Get into a pushup position with the ball under the shins/ankles (easier) or the tops of the feet (harder). Make sure the body is straight, back flat and the abs engaged. Squeeze the abs and lift the hips up towards the ceiling, rolling the feet on top of the ball. Keep the legs straight for more of a challenge, ending in a straight-leg pike with the toes on the ball. Return to start and repeat for 10-16 reps.
Get into a pushup position with the ball under the shins/ankles (easier) or the tops of the feet (harder). Make sure the body is straight, back flat and the abs engaged. Squeeze the abs and lift the hips up towards the ceiling, rolling the feet on top of the ball. Keep the legs straight for more of a challenge, ending in a straight-leg pike with the toes on the ball. Return to start and repeat for 10-16 reps.
Oblique Arm Sweep
Sit with legs bent, back straight, arms extended straight out in front of you. Lean back to a point where you feel your abs contract, but avoid arching or straining the back. Contract the abs and sweep right arm down and behind you in a half-circle motion, leaning the torso back a few inches. Sit back up and repeat on other side for 12-16 reps.
Oblique Knee Drops
Oblique knee drops are a great way to target the obliques as well as the rectus abdominis and the back. The key to this move is to use your abs to control your legs as you lower them down and then contract them to pull them back up. Avoid arching or straining your lower back by keeping the range of motion small, only lowering the knees as far as you comfortably can. You can also try this move without a medicine ball or with a rolled up towel under the hips for more support.
Lie in the floor with knees pulled in and bent to about 90 degrees. Place a medicine ball (or towel or anything that you have of that size that can be squeezed) between knees and stretch arms our to the sides like an airplane, palms facing up. Contract the abs and lower the knees down towards the right. Lower the knees as low as you can without lifting the shoulders off the floor or straining your back. Squeeze the abs, feeling your obliques contract and draw the knees back up and go to the other side. Alternate sides for a total of 1-3 sets of 10-16 reps.
Lie in the floor with knees pulled in and bent to about 90 degrees. Place a medicine ball (or towel or anything that you have of that size that can be squeezed) between knees and stretch arms our to the sides like an airplane, palms facing up. Contract the abs and lower the knees down towards the right. Lower the knees as low as you can without lifting the shoulders off the floor or straining your back. Squeeze the abs, feeling your obliques contract and draw the knees back up and go to the other side. Alternate sides for a total of 1-3 sets of 10-16 reps.
Side Hip Lifts
Lie in a side plank, balanced on your forearm, feet and hips stacked on top of one another or staggered (easier), other hand behind head. Holding the torso steady, slowly lower the hips just a few inches towards the floor. Lift back to start and repeat for 10-12 reps before switching sides. Avoid this exercise if you feel any pain in the back or shoulders.