1 – Ab Rollouts
Ab Rollouts are traditionally done on an ab wheel, but can also be done on a Swiss ball or by adding plates to a barbell. As you rollout, make sure your hips stay in line with your shoulders and you only go out as far as you can control.
2 –Leg Raise
If you want to try the hanging variation, be sure you can hold your body weight up first. If you have trouble hanging, try doing it on the ground. Getting low back pain? Bend one knee and only bring up one leg while lying on the floor. Focus on pulling with your stomach and limit range of motion to only that which you can feel in the abs.
3 – Side Plank
This often hated and neglected exercise will tighten the stomach. Lay on your side and make sure your elbow is directly under your shoulder. Lift your hips up towards the ceiling then squeeze your glutes and push your hips forward so they are in line with the shoulders. If you have a hard time, bend your knees.
4 – Straight Leg Crunches
Straight leg crunches put less stress on the back and allow you to engage the abs more. Don’t make fast jerky movements and instead focus on pulling yourself up using your abs. Your chin should move up towards the ceiling and not in towards your chest.
5 – Windmill
This can be done with a kettlebell, dumbbell or no weight at all. Start by standing with your feet a little wider than hip width apart. Raise your right arm up overhead (holding weight if using) and let the left hang to the side. Push your hips back and to the right as you lower your left arm towards the ground. Go as low as you can before coming back to the starting position. Repeat same number of reps on each side.
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