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Sunday, April 17, 2016

My 5 Best Abdominal Exercises

Original Post on KelownaNow.com

When most people think "abs," they think of just the six pack that shows when you are on the beach. But abdominals muscles, also known as "the core", includes the many interconnected muscles that run up the back and stretch down to your glutes and the front and inner thighs. So yes it is important to work your core for total body strength as well as popping those abs out, with a proper diet, of course.  Here are 5 of my top moves that will keep your daily core workouts interesting and your abdominals in tip top shape! 

HIGH PLANK HOLD WITH KNEE TO ELBOW  
This is one of my favorite abdominal exercises. Hold a high plank and bring your right knee up as high as you can reach to your right elbow and hold, move your knee to your left elbow and hold. Alternate side to side for 5-10 reps. Repeat with the left knee. 



STIR THE POT PLANK HOLD ON THE BALL  
Hold a plank on the ball on your forearms, and keep your back straight and hips tucked under. While holding the plank, make small circles with your arms only about 8-10 reps, then switch the opposite way. 



TRX MOUNTAIN CLIMBER 
Hold a high plank with your feet in the TRX. Alternate bringing a knee up as high as you can reach towards your chest. Alternate knees for 20 reps. 



BRIDGE WITH OPPOSITE ARM-LEG REACH 

Lie face-up with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10–12 reps, then switch sides and repeat.  


 
BALL SLAM WITH BURPEES 

Use a weighted medicine ball that doesn't bounce(very important), and that is also a challenging weight. Slam the ball down and go down into a burpee. Grab the ball on your way up and slam it down again. Move as fast as possible for 6-10 reps. 



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