We've got you covered with 17 innovative and productive ways to get your abdominal routine up a notch.
Using some of the most common workout equipment, Killer core moves: a pull-up bar, cable machine, Bosu ball, abs roller, TRX straps, and barbell. You may customize them to suit any level of fitness. Next time you're at the gym, select three of the moves below and do 2 to 3 sets (and hate doing another crunch),For the number of reps suggested.
1. Leg Circles Hanging
How To: How To:
Grip a parallel pull-up bar with hands, arms extended. (With legs extended, without feet hitting the ground, the bar should be high enough to hang from it.)
Engaging the heart and holding the legs straight, draw with your feet a wide circle in the air.
Make sure your abs are firmly braced so that your body doesn't swing back and forth.
Make the circle reverse.
One circle equals 1 rep in each direction.
Do 8 to 10 reps.
Make it easier: by first doing the transfer in a captain's chair, work up to the pull-up bar, which will offer more stability.
2. Bicycles Hanging
3. Side-to-side Knees Dangling
How To: How To:
Grip on a bar pull-up. Engage the heart and raise the knees to the right side of the body, automatically enabling the legs to bend.
Pull the knees as high as possible to the right side of the chest, then slowly lower them back down to the starting point.
To repeat, pull your knees to the left side of your mouth.
It counts as 1 rep to complete both the right and left sides.
Do eight to ten reps.
Draw both legs straight up to the middle of the chest, making it easier.
Computer for Cable
4. Isometric Hold Cable
How To: How To:
Don't let you be scared by the cable machine; it's easier to use than you think.
Stack on a light weight and align the carriage so that it's even with the chest (start with 10 pounds or less).
Stand next to the computer, face away from the machine on the left side.
Using both hands to grip one cable handle, then take one large step away from the computer.
Purpose for perfect posture.
Keep for 30 seconds, then swap sides
5. The Oblique Crunch Cable
How To: How To:
Stack the cable machine with a medium weight and slide the carriage down to a position close to the ground.
Take the cable handle with your right hand while you stand with your right side perpendicular to the machine.
Just put your left hand behind your back. Engage the obliques and lean to the left, executing a standing side crunch away from the machine.
Return to the starting spot.
Do ten to fifteen reps, and then repeat on the other side.
6. Side Plank With Hold Cable
How To: How To:
As long as you've mastered the side plank of your bodyweight, you're good to go on this one.
On the cable rig, load a light weight, slide the carriage down to a low setting and position yourself a few feet away from the machine.
Take the left hand cable handle and get into the right forearm side plank, bracing the heart and piling the feet.
Extend your left arm so that your body forms a T-shape.
Keep for 30 seconds, then on the other hand, repeat.
7. Kneeling Cable Hold Overhead
How To: How To:
On the cable machine, load a light weight and slide the carriage down to a low setting close to the floor.
Start with the unit facing the right side of the body, right foot, and left knee on the concrete.
Keep both hands with the cable handle and pull the handle overhead, using the hands to hold the cable on top of the head in place.
The aim is to remain completely straight (do not lean towards the machine), with the heart involved.
Keep for thirty seconds and repeat on the other hand (with left side closer to machine).
Ball of Bosu
8. Climbers of the Mountains
How To: How To:
Put down the side of the Bosu ball bubble.
Start in the place of a plank, grasping the edges of the ball's flat side.
Take the right knee to the left elbow, and then the left knee to the right elbow (like mountain climbers).
Repeat, as fast as possible for 30 seconds, running legs to opposite elbows.
Make it easier: instead of the opposite elbows, run the legs straight into the chest.
9. C-Sit Sit
How To: How To:
Set the flat side of the Bosu ball down.
Sit at the middle of the side of the bubble, knees together and bent, heart involved, straight back, and feet on the ground.
Slowly raise your feet off the ground until you have your balance and lean back slightly to stay balanced.
Raise your arms straight at your sides, so that a V shape shapes the body.
30 seconds to carry.
Uh. 10. Crunch on the Foot
How To: How To:
Set the flat side of the Bosu ball down.
Rest on the ball, right hip, legs spread straight.
Place your hands behind your head with your elbows bent. (If you need more help, put your right hand on the ground.)
Crunch to the left, connect with obliques and use the entire center to help stabilize.
Think by taking the left elbow to the left hip to engage the obliques.
Do 10-12 repetitions, and then repeat on the other side.
Abs Roller Eventually
11. 11. Abs Roll With Rotation of the Hand
How To: How To:
You're in for a surprise if you've never tried this piece of equipment-actually it's fun to use.
Kneel on a mat with knees divided by hip width.
Abs roller and roll forward grip sticks, heart engaging.
Rotate the abs roller in an arch to the right as you come forward, so you engage the obliques.
Roll out as far as you can without letting your hips sink to the floor or hiking your hips.
Roll back to start position slowly and roll out again, arching to the left this time.
Each side counts one roll as 1 rep.
Do 10 to 12 repetitions.
TRX Straps
12. Trunk Twist
How To: How To:
Place TRX straps at waist height.
Stand facing TRX with feet a little wider than hip-width apart.
Keep the two handles and make a fist around the handles.
Take a few steps back and lean away from the straps to fully extend the arms, engaging the core.
Pull yourself into the belts, hold your arms straight, drive your hands to the right.
Return to the starting spot, then repeat, driving your hands to the left this time.
It's 1 rep.
For 10 to 12 reps, repeat.
Make it easier or harder: for less of a challenge, walk feet away from the straps (so the body is at less of an angle). Or walk your feet towards the straps for more of a challenge (so your body is at more of an angle).
13. 13. Drive Double-Knee
How To: How To:
The lower TRX straps come just below the knees, so the bottom of the strap falls.
On the ground facing away from the braces, kneel.
Place each foot carefully in a brace and get into a high position on the plank so that the weight is supported by hands and feet suspended in straps from the ground.
To hold the feet close together, pinch the thighs.
Engage the heart and pull the right elbow with both knees.
Pull both knees toward the left elbow, return to the starting spot, then repeat.
That one is 1 rep.
Do 10 to 12 repetitions.
Make it easier: draw one knee straight into your chest at a time.
Uh. 14. Pike of TRX
How To: How To:
Start at the same location on the high plank.
Engage the heart and draw the feet towards the chest with straight legs, lifting the hips while holding the shoulders as straight as possible over the wrists and back. (Maybe it feels like you are in a handstand.)
Release and return slowly to the starting spot.
Do 10 to 12 repetitions.
Body Bar or Barbell
Note: These movements are suitable for the intermediate or advanced fitness fan. You can use either a barbell or a weighted body bar (with weight, as seen, or without if you're not quite at Liles's level). Make any of the below moves simpler by completely removing equipment.
A fifteen. Boost of the Lying Hand
How To: How To:
Lie face-up with arms fully extended, hands shoulder-width apart, and keep the barbell overhead.
Lift straight legs up and to the right hand and engage the heart so that no tension is put on the low back. (Keep the back and rear flat against the mat, so that the body does not move to the right or right of the hip.)
Tap your toes in the right side, then slowly lower your feet down to the ground.
To the other hand, repeat.
It's 1 rep.
Do 10 to 12 repetitions.
Make it easier to lose the barbell and stretch your arms straight up, trying to tap your palms with both toes.
16. 16. Barbell Sit-Up Overhead
How To: How To:
You're going to need a tilting bench for this move.
Lay face-up on a bench and hook your feet under your foot.
With straight arms, hands shoulder-width apart, take hold of the barbell (keep it handy!) and extend it overhead.
Perform a sit-up, so that the bar overhead is extended, the biceps are parallel with the ears, and the back is straight.
Decrease steadily and return to the starting position.
Do 8 to 10 reps with a heavier weight or a lighter weight with 10 to 12 reps.
Make it easier: sit down without a barbell on the sloping seat. Work on raising the overhead arms as you sit down to prepare for the next move.
17. 17. With Chest Press, Barbell Sit-Up
How To: How To:
Start at the same place as above.
Sit halfway up, so the heart is engaged, then lower the barbell slowly so that it's in front of your chest.
Perform a chest press by raising the bar in front of the chest with the heart engaged.
Lower the bar steadily to the chest.
Press 8 to 10 reps repeatedly on the chest, then back down to the starting spot.
Make it easier: Just practice sitting halfway up and extending your arms without weight in a chest-press motion.
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