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No Crunches: Ab Exercises for Every Level

Ab and stomach exercises

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Chris Fanning
Chris Fanning
twist and drop
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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7523776901
joatc wrote:

WAY TO CONFUSING TO EVEN FIGURE OUT HOW TO DO EXERCISE ABOVE. STEP-BY STEP PHOTOS WOULD BE HELPFUL

3/8/2012 03:26:33 PM Report Abuse

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