Top 5 Abdominal Exercises

Top 5 Abdominal Exercises

By: Tatiana Mamola

1. Spiderman Plank Crunch: Start in a traditional plank position (forearms on ground) slowly bring your right knee to right elbow then left knee to left elbow. Do 10 reps on each side.

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2.Cable Rotation: Start with feet at a shoulder width stance. Hold the cable straight out in front of you with both hands. Rotate your body to the left (while keeping your arms straight out in front of you) and back to the center. Then rotate to the right and back to center. Keep your abs engaged the entire time. Do 10 reps on each side.

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3.Bicycle Crunch: Lie on your back with your hands behind your head, and legs raised at a 90 degree angle. Bring your right elbow to your left knee then left elbow to right knee. Hold the crunch for 2 counts and do this for 60 seconds.

bicycle crunch

4. Cross Crunch: Lie on your back with arms and legs diagonally out (your body should form an “X”). Keep arms and legs straight, bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck, and shoulders off the ground. Complete 10 reps on each side.

cross crunch

5. Swiss-Ball Rollout: Kneel on mat with your hands on a swiss ball. Keep your back straight and your abs engaged. Roll the ball as far out in front of you as you can and then slowly back in to starting position. Do 2 sets of 10 reps.

swiss ball

Source: (Men’s Fitness)   http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion

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  • Comments (1)
    • Anonymous
    • September 24th, 2013

    In regard to the spiderman plank position (four-arms on ground) Please check spelling or does a person need four arms?

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