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No Crunches: Ab Exercises for Every Level

Ab and stomach exercises

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funky abs
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
Chris Fanning
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Beginner: Funky Abs

Our model Sarah, a trainer in New York City, keeps her abs tight by running intervals and biking and swimming regularly.

Targets: Abs, lower back

  • Stand with feet about hip-width apart, knees slightly bent, shoulders down.
  • Engage abs and tilt pelvis forward so back is rounded.
  • Return to center and then reverse the motion -- tilt pelvis backward so butt is sticking out. Do 15 reps; 2 sets.

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Beginner: Ballerina Twist

Targets: Obliques, abs

  • Sit on mat, with legs extended, toes pointed, thighs together and abs engaged.
  • Lean back, placing forearms on mat, palms flat, fingers forward.
  • Leaving left forearm on mat, lift right arm overhead and twist torso to left. Return to center. Switch arms and twist right. Do 20 alternating reps; 2 sets.

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Beginner: Twist and Drop

Targets: Arms, abs, obliques, legs

  • Stand with feet slightly wider than shoulder-width apart.
  • Hinge from hips and place hands on floor about 1 foot in front of feet.
  • Keeping head down, engage abs and lift left foot.
  • Sweep left leg in front of right as you turn right foot out to side, bending right knee.
  • Lower hips toward floor, keeping left leg straight.
  • Return to start.
  • Switch sides and repeat. Do 12 alternating reps; 2 sets.

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Intermediate: Core Circles

Targets: Abs, lower back

  • Stand with feet shoulder-width apart, knees slightly bent, abs engaged.
  • Place palms on thighs, fingers pointed toward each other. Circle torso in clockwise direction -- push rib cage toward left hip, then do a half circle to right; continue the circle back to start.
  • Do 15 reps. Switch directions and repeat. Do 3 sets.

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Intermediate: Ballerina Leg Lift

Targets: Obliques, abs, legs

  • Sit on mat with legs extended, thighs together, toes pointed, and abs engaged.
  • Lean back, placing forearms on mat, palms flat, fingers facing forward. Leaving left forearm on mat, raise right arm overhead.
  • Twist torso to left while lifting upper body and left leg 45 degrees.
  • Return to center and switch sides. Do 20 alternating reps; 3 sets.

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Intermediate: Drop with Lift

Targets: Arms, abs, obliques, legs

  • Repeat "twist and drop" move from the Ballerina Leg Lift.
  • Holding this position (left leg straight and extended, right knee bent, both palms on floor in front of you), lift left leg toward right knee, then lower. Do 5 leg lifts, then return to start.
  • Switch sides and repeat. Do 12 alternating reps; 2 sets.

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Advanced: Egyptian Core Circles

Targets: Abs, lower back

  • Stand with feet shoulder-width apart, knees slightly bent, abs engaged.
  • Lift arms overhead, palms together, elbows slightly bent, shoulders down.
  • Circle torso in clockwise direction -- push rib cage toward left hip, then do a half circle to right hip; continue the circle back to start. Do 15 reps.
  • Switch directions and repeat. Do 3 sets.

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Advanced: Double Ballerina

Targets: Obliques, abs, legs

  • Sit on mat, with legs extended, thighs together, toes pointed, and abs engaged.
  • Lean back, placing forearms on mat, palms flat, fingers forward.
  • Leaving left forearm on mat, raise right arm overhead.
  • As you twist torso to left, lift both legs 45 degrees.
  • Return to center, then lower and repeat to right. Do 20 alternating reps; 3 sets.

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Advanced: Drop/Arm Lift

Targets: Arms, abs, obliques, legs

  • Repeat "twist and drop" move (left leg straight and extended, right knee bent, palms on floor).
  • Raise right arm overhead and lift left leg toward right knee; lower.
  • Do 5 leg lifts, then return to start.
  • Switch sides and repeat. Do 12 alternating reps; 3 sets.

Originally published in FITNESS magazine, September 2007.

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What do you think? Review this slideshow!

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skardos74 wrote:

Why cant I use the arrows these days? I cant watch any of the videos anymore or look at exercises.

4/14/2014 04:41:35 PM Report Abuse
helen_farrel wrote:

I am using now an excellent diet and exercise program created by Kyle Leon. In this program you first find out a customized, unique, anabolic nutrition program for you according to your body type. Then you learn easy proper exercise programs to build and get ripped muscles. Since two months I am following it and I am healthier, have lost 15 lbs of fat, have a flat hard sixpack abs , all over toned , muscled body. You may find by visiting the link below : ... www.sixpackshortcuts.pw ....

8/20/2013 04:15:14 PM Report Abuse
helen_farrel wrote:

I am using now an excellent diet and exercise program created by Kyle Leon. In this program you first find out a customized, unique, anabolic nutrition program for you according to your body type. Then you learn easy proper exercise programs to build and get ripped muscles. Since two months I am following it and I am healthier, have lost 15 lbs of fat, have a flat hard sixpack abs , all over toned , muscled body. You may find by visiting the link below : ... www.sixpackshortcuts.in ....

4/12/2013 09:53:18 AM Report Abuse
samii69 wrote:

I dont think they person writing this is dumb. I think they dumbed down the terminology for those who do not understand correct terminology. there are a lot of people out there who wouldn't know what those words mean. I find these guys very helpful

5/23/2012 10:31:01 PM Report Abuse
joatc wrote:

Did the person writing these descriptions go to school? You are using incorrect terminology for pelvic tilts. If the pelvis tilts anteriorly or forward, the low back gets an increase in the amount of arch. If the pelvis tilts posteriorly or backward, the low back flattens or as you say "gets rounder".

3/8/2012 02:59:32 PM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

2/13/2012 07:15:30 AM Report Abuse
afaegri wrote:

You tilt your pelvis backward to round your back, opposite of what you tell.

8/15/2011 03:14:40 PM Report Abuse
wshepherd43 wrote:

whats a good amount of crunches to do on my stability ball to flatten my tummy?

5/24/2011 12:46:14 PM Report Abuse
wshepherd43 wrote:

what ab exercises r best on the stability ball to lose baby fat?

5/24/2011 12:45:24 PM Report Abuse
pants108 wrote:

Nice exercises and - as I agree to greatgranny91 - no pain in the neck! But it would be great to add "reversed" exercises here, which complement these ones. I'm talking about back exercises, e.g. like a Superman: http://www.stomachfat.com/ARTICLES/Health/Exercises/Superman.html (sorry, I forgot it's yogic name on Sanskrit). Because, you know, after a bunch of ab exercises it feels harmoniously to complement it with back muscles tension. You should write another article about it!

5/4/2011 06:40:25 PM Report Abuse
greatgranny91 wrote:

These ab exercizes are just what I needed.And they are fun to do. They are especially good for those of us with neck problems! No more crunches! Yay!

5/2/2011 07:11:54 PM Report Abuse
viva42002 wrote:

i love these particular abs exercises try it you love it too

8/30/2010 02:17:10 AM Report Abuse
anonymous wrote:

you need a key to reach a specific frame without having to wind slowly through three or four intermediate frames just to recheck a point of form.

12/27/2009 10:26:20 AM Report Abuse

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