“Ab”solutely Best Ab Exercises

Abs may be built in the gym but they are defined in the kitchen.

Everyone wants to know the most effective ab exercises to slim their waistline and have well defined abdominal muscles. Ab definition requires more than just crunches or sit-ups. You will only get there if you incorporate optimal nutrition (i.e. clean eating), high intensity strength training (this does not mean hours at the gym) and cardio interval training. These are a must to burn off the extra fat so those firm abs show through!

There are many variations of effective ab exercises, and variety is the key to shaping the body. I love multi-joint, rotation, balance and body weight exercises to strengthen the core and engage all stabilizing muscles of the back and abs.

Here are my top five favorites: (click on link to see picture of exercise)

Plank on Forearms

1. Lie face down on mat resting on forearms, palms flat on the floor.
2. Push off the floor, raising up on toes and resting on elbows.
3. Keep back flat, in a straight line from head to heels.
4. Tilt pelvis and contract abdominals to prevent rear end from sticking up in the air.
5. Hold for 15 to 60 seconds, lower and repeat for 3-5 reps.
6. Advanced progressions:
   • Alternate lifting one foot for 5-8 second.
   • Lift opposite arm & leg and hold for 5 seconds. Switch.
   • Got to hands instead of forearms, where hands are shoulder width apart. Alternate bringing knee to opposite elbow.
   • Side plank

Pike/Reverse Crunch

1. Lie face face up on floor and place hands face down next to hip. Extend legs straight up with feet together.
2. Contract abs to lift hips off floor (about an inch or two), as though reaching feet towards ceiling.
3. Keep legs in a fixed position and imagine bringing belly button towards spine at the top of the movement.
4. Lower and repeat for 12-16 reps.

Bicycle Twist & Hold

1. Lie face up on floor and lace fingers behind head.
2. Bring knees in towards chest and lift shoulder blades off ground without pulling on neck.
3. Straighten left leg out to a 45-degree angle while simultaneously turning upper body to the right looking beyond elbow, bringing left elbow towards right knee. Hold 3 seconds while exhaling.
4. Switch sides, bringing right elbow towards left knee.
5. Continue alternating sides for 12-16 reps.

Crunch on Stability Ball

1. Lie face-up with ball resting under your lower back.
2. Cross arms over chest or place them behind head.
3. Contract abs to lift torso off ball, pulling bottom of ribcage down toward hips.
4. As your curl up, keep ball stable (don’t allow ball to roll).
5. Lower back down, until bottom of shoulder blades touch ball, and repeat for 12-16 reps.
6. Advanced progressions:
   • add twist to each side as you curl up
   • add twist & slowly lift one foot as your curl up (hard!)

Captain’s Chair Knee Lift

The captain’s chair can be found at most health clubs and gyms.

1. Place elbows on arm rest and grip handholds to stabilize upper body. Make sure elbows are under shoulders, since some arm rests are wide.
2. Press back against pad and contract abs to raise legs an lift knees towards chest.
3. Don’t arch back and remember to look forward and breathe smoothly.
4. Slowly lower legs back down and repeat for 12-16 reps.
5. Advanced progressions:
   • lift straight legs, up to hip or chest height

Food for thought:

• What’s one thing I could do to add more intensity to my workouts?
• What will it take to make scheduling my self-care/exercise a priority?
• What could I add or take away to make my eating healthier?

Questions or comments? Feel free to write and ask! If you’d like assistance in designing a nutrition and training plan to get in shape and meet your wellness goals, contact Andrea to set up an appointment. Wellness Coaching will help you make changes that last!
847-971-3643 / andrea@hgcoaching.com