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No Crunches: Ab Exercises for Every Level
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Chris Fanning
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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Chris Fanning
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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Chris Fanning
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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Chris Fanning
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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Chris Fanning
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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Chris Fanning
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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Chris Fanning
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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Chris Fanning
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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Chris Fanning
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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