This article has 8 amazing exercises that are unlike your traditional core exercises! Crunches are great for sculpting your upper abdominals and oblique’s. But they barely touch those pesky lower abs, making toning quite a challenge.
Always remember when training abs that pace is the last thing to be concerned about! Slower is better, slower is harder. Going for quality over quantity is how you are really going to safely and effectively sculpt your muscles.
If you want to really flatten and sculpt your belly, you have to make sure you’re hitting every last inch of those hidden muscles.
Before you go any further, you’ll want to make sure you’ve got a classic plank position down pat, since many of these moves are based off it.
- Get into a plank position with a glider under each foot. If you don’t have gliders, you can use paper plates or towels.
- Hold the plank, press down on the gliders, and slide legs out behind you, maintaining the plank position.
- Your arms will extend as you slide your body back.
- Then, pull your body back into the starting position.
- Keep a straight plank pose the entire time.
- Make sure you’re pushing and pulling as far as you can, getting as much range as possible.
- Do 10-15 forward and backs (counting forward and back as one) or for 30 seconds.
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- Get into an extended arm plank, propped up on your hands with hands directly beneath your shoulders, feet hip-width apart.
- Press down on the gliders and slowly pull the knees in so they come about 4 inches in front of your hips.
- Then, push back to starting plank position, keeping the core tight the entire time, drawing the navel in.
- Do for 30-45 seconds, or 10-15 reps.
3.One-Legged Mountain Climber
- Start in a plank position with your right knee pulled into your chest.
- Keep the right knee completely stable so you have a constant contraction on that side.
- Then, slide the left knee in and back, maintaining the height of your hips.
- Do 10-15, then switch and do the same on the other side.
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- Get down into a plank position, squeezing your butt, with a glider under each foot, on the edge of your mat.
- Using your forearms, crawl forward about five steps, until your gliders hit the end of the mat, and then crawl back.
- Make sure to hold the plank position and keep legs straight and hips stable.
- Do this 3-5 times, counting forward and back as one full rep.
- Sit on the floor on your tailbone, as if you are about to lower back into a sit-up position, with a ball (you can sub a T-shirt or pillow, too) squeezed tightly between your thighs.
- Rest on your elbows and make sure to maintain that height throughout.
- Arch your back into a small stretch, tuck the tailbone and drive the low back down.
- Pick your elbows up and hold onto the backs of your thighs.
- Keep shoulders down, chin open, and elbows wide.
- This is the c-curve position.
- From here, grab a set of light weights (soup cans work, too!) and hold arms out by your knees.
- Lower arms and tap the ground, then lift back to start position.
- Repeat as you hold the c-curve for 60-90 seconds, concentrating on the arm movements the entire time.
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- Lay flat on your back, legs straight up in the air at a 90-degree angle.
- Place a ball in-between the inner thighs, hands relaxed down to the side.
- As you press in on the ball, tip the hips up. It’s a subtle movement: Be careful not to rock your hips, just tip them up slightly, initiating all movement from your lower abdomen.
- Crunch in and tip the hips, release halfway, repeat.
- Progress it by holding weights in your hands.
- Do 15-20 controlled reps.
- Start with your body sprawled out on the floor in an X, holding a weight in each hand.
- If it’s too heavy, you can also do without weights, but they will give you some extra chest and shoulder work.
- Lift your left hand and bring the weight towards your right shin, lifting your torso and keeping your belly pulled into your spine, until you roll all the way up to balancing on your tailbone.
- You can come up onto your elbow a bit to make it a little easier—don’t use it as a crutch, but as a guide. Lower back down and alternate sides.
- Try turning your foot out, still keeping the leg straight, to get a deeper inner thigh workout at the same time.
- Do 24-30 reps, alternating every time (so 12-15 each side).
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8. Six Pack Scissor
- Lay flat on your back, hug your knee into your chest your left leg straight and about two inches off the ground, right leg up toward the ceiling.
- Lift your upper body nice and high, use hands behind knee and then bring your hands behind your head.
- Lift the left foot and tap the back of the right heel, crunch and tip your hips, half release (just shoulder blades don’t drop your torso), and bring the leg back to its starting position a half inch from the ground.
- Do 12-15 per side, completing all on one side before switching to the other.