Here is some of my BEST ab exercises to get results for a stronger + tighter core. And these exercises are for every fitness level and can be done anywhere !
Many people think they need to use exercise equipment in order to do a core workout or they do the same crunches over and over again. So, I am going to show you some ab exercises that will truly challenge your muscles; plus they can be done almost anywhere. And if you truly want to have tighter & stronger abs, then remember to be consistent with your workouts. Because ab exercises are not a one and done, and then let’s look for results. As it will take consistent work in order to feel and see the changes.
Also if you’re looking for more challenge; this workout can be done 2 different ways. As there is an optional weight section to change it up. So if you are at home or at the gym and want to add some weight, it’s a great way to challenge your core even more. But, if you are a beginner, I suggest starting these exercises without any weights until your core is stronger. Also, if you do not add the weights; I promise you will still challenge your core muscles and obtain awesome results. As it’s a killer ab workout either way, just remember to stick with it!
Now here is my personal trainer advice (a.k.a. my clients probably call it nagging ) but, you must keep your core tight! What does that really mean? Well, you must tilt your pelvis, bringing your hips upward slightly, which will create a small curvature of your back. This will do 2 things; protect your lower back and engage your ab muscles. So before you begin your exercise, first contract your core muscles. So, when I say “core tight” below, that is what I am describing!
AB WORKOUT for Tight + Toned Abs
UPWARD CRUNCH (No Weights): Lie on your back with your knees bent at 90 degrees. Your feet should be about shoulder width apart. Now remember, keep your core tight and engaged throughout the entire movement. Slightly lift your head, place hands behind your neck and take shoulders off of the ground. Now keep your neck in a neutral position, as to not strain your neck muscles.
Optional Add Weights: Now is the time to grab the weight with both hands and keep it elevated. And slowly crunch upward while bringing your shoulders off the ground, then slowly return to starting position. Also this is a very slow and controlled movement. As you crunch, I want you to think of curling up one vertebrae at a time, then slowly uncurling one vertebrae at a time.
Do: 100 reps. – you can break this into 4 sets of 25 reps. or however you want, in order to reach your 100 reps.
RUSSIAN TWIST (No Weights): Sit on the ground with your knees bent at 90 degrees. Now your feet should be about shoulder width apart. Also keep your core tight and engaged throughout the entire movement. Also your back should be straight and strong, while your shoulders, back and neck remain in a neutral position.
Optional Add Weights: As now is the time to grab a weight with both hands plus keep the weight elevated and close to your body. Then bend your elbows at 90 degrees. Begin to slowly twist at your waist, while your arms remain close to your body. Then slowly rotating your upper body to the other side. Keep your posture upright, as to not slouch while performing this move. Challenge move: to work on strength and balance, lift both feet off of the ground and keep them elevated while performing this move.
Do: 100 reps., you can break this into 4 sets of 25 reps. or however you want, in order to reach your 100 reps.
PIKE LIFT UP (No Weights): Begin by lying on your back with your legs elevated and straightened. Your feet should remain together too. Also keep your core tight and engaged throughout the entire movement. Then slightly lift your head and shoulders off of the ground. Also keep your neck in a neutral position, as to not strain your neck muscles.
Optional Add Weights: Now add a weight and keep it elevated with arms extended. Then slowly crunch while bringing your shoulders off the ground and then slowly return to starting position. As you crunch, I want you to think of curling up one vertebrae at a time, then slowly uncurling one vertebrae at a time. Also, try to keep your legs as straight as possible and bring your hands as close to your feet as possible to really engage your core muscles.
Do: 3 sets of 30 reps.
SIDE OBLIQUE CRUNCH (No Weights): Begin by lying on your right side with your legs stacked on top of the other and feet balanced on one another. Then bend your right elbow at 90 degrees, and place your hand forward to provide balance. Also keep your head and neck in a neutral position to avoid any neck strain.
Optional Add Weights: Now you can place a weight on top of your left hip or if there is no weight, then place your hand on your left hip. Also you must keep your core extremely tight and engaged throughout this move. Then slowly lift your right hip and quad muscles (thighs) off of the ground using your oblique muscles (the muscles on either side of your ab muscles) . As this is a very small move as you slowly raise your hips. And then slowly lower your hips. Also try to not touch the ground with your bottom hip until you are done with the complete set. Then flip to the other side and do the same movement.
Do: 2 sets of 20 reps. on each side
REVERSE CRUNCH (No Weights): First lie on your back with your knees bent and your feet interlock, keeping them elevated. And keep your core tight and engaged throughout the entire movement. Now slightly lift your head and shoulders off of the ground. And keep your head in a neutral position, as to not strain your neck muscles. Then place your hands behind your head (without pulling on your neck) , and keep it elevated. Now slowly crunch by bringing your hips off of the ground, then slowly return to starting position. Also think of bringing your knees towards your chest to better engage your ab muscles.
Do: 100 reps. – you can break this into 4 sets of 25 reps. or however you want, in order to reach your 100 reps.
OPPOSITE HAND REACH (No Weights): First lie on your back with your legs elevated and straight. Also your feet should remain together. Now keep your core tight and engaged throughout the entire movement. Then slightly lift your head and shoulders off of the ground. Also keep your head in a neutral position, as to not strain your neck muscles. Now take one hand and reach for the opposite foot, using your ab and oblique muscles. Then take the other hand and reach for the other foot, rotating with each move.
Optional Add Weights: So to better challenge your abs, grab a weight with each hand and keep it elevated. As you crunch, try to have the weight touch your foot with each rotation. Now you will feel your arms getting a workout in addition to core strengthening.
Do: 3 sets of 25 reps.
GET READY FOR A TIGHT CORE . KILLER ABS . TONED MUSCLES .
Christie