Are you sick of doing a zillion crunches and not seeing results? Does your lower back hurt after an ab workout? Why not try these two simple exercises that will flatten your belly, strengthen your abs and back, and make you look gooooood!
Prone Iso-Abs
Exercise Type:
Core Stabilization Exercise
Target Muscles:
Rectus Abdominis
Obliques (internal and external)
Transversus Abdominis
Regression:
Prone Iso-Abs on Knees
Progression:
Prone Iso-Abs with one leg raised
Starting Position:
Lie on the floor with your elbows on the floor. Place your feet together with your knees and toes on the floor.
Movement:
Draw abs in and squeeze your glutes. Raise your knees off the ground so that only your elbows and toes are touching the ground.
Hold for 30 seconds up to 2 minutes. Email me about other variations.
Exercise Type:
Core Stabilization Exercise
Target Muscles:
Rectus Abdominis
Obliques (internal and external)
Transversus Abdominis
Regression:
Prone Iso-Abs on Knees
Progression:
Prone Iso-Abs with one leg raised
Starting Position:
Lie on the floor with your elbows on the floor. Place your feet together with your knees and toes on the floor.
Movement:
Draw abs in and squeeze your glutes. Raise your knees off the ground so that only your elbows and toes are touching the ground.
Hold for 30 seconds up to 2 minutes. Email me about other variations.
Side Plank
Exercise Type:
Core Stabilization Exercise
Target Muscles:
Rectus Abdominis
Obliques (internal and external)
Transversus Abdominis
Regression:
Side Plank on lower knee, forearm on ground
Progression:
Side Plank with one leg raised
Starting Position:
Lie on your side and shift onto the outside edge of your left foot, and stack your right foot on top of the left. Now swing your right hand onto your right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand.
Movement:
Position the supporting hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor. Squeeze your core and glutes and keep your hip thrusting toward the sky.
Hold for 30 seconds, then repeat on other side. Email me about other variations.
Exercise Type:
Core Stabilization Exercise
Target Muscles:
Rectus Abdominis
Obliques (internal and external)
Transversus Abdominis
Regression:
Side Plank on lower knee, forearm on ground
Progression:
Side Plank with one leg raised
Starting Position:
Lie on your side and shift onto the outside edge of your left foot, and stack your right foot on top of the left. Now swing your right hand onto your right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand.
Movement:
Position the supporting hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor. Squeeze your core and glutes and keep your hip thrusting toward the sky.
Hold for 30 seconds, then repeat on other side. Email me about other variations.
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