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Best Ab Exercises You Don't Know About

posted in Health & Fitness
05/05/2015
  • Stomach vacuums
    Stomach vacuums
  • Stomach vacuums
    These are great as u can do them anywhere at any time & no one will know. This is an isolated exercise that will help give u a slimmer waistline, the aim is to build a stronger inner abdominal wall. u can do these anywhere, sitting standing, kneeling, laying down. Try them standing to begin with.
    Standing up breathe out & expel all the air from ur lungs.
    Now draw ur belly button in towards ur spine as far as u can & hold it for as long as u can.
    Don’t forget to keep breathing throughout the move, u will find ur breathing is not as deep as normal when doing the vaccums.

  • Mountain climbers
    Mountain climbers
  • Mountain climbers
    Get into a push up position with your hands and balls of your feet on the floor.
    Bring the right knee in towards the chest bringing your right foot to the floor. This is the starting position.
    Now switch feet in the air by bringing the left knee to the chest and extending the right leg back.
    Continue alternating the feet as fast as you safely can for 30-60 seconds.

  • Hand walk outs
    Hand walk outs
  • Hand walk outs
    Stand with your feet hip width apart.
    Lean forwards and place both hands flat on the ground, bend your knees slightly if you need to.
    Keeping your legs extended walk your hands away from your body, as far past your shoulders as you can, until you are in a full plank position. Hold for one count at the furthest point, and then walk your hands back to your feet and slowly return to standing.
    Repeat up to 10 times.

  • Plank leg raise using stability ball
    Plank leg raise using stability ball
  • Plank leg raise using stability ball
    Get into a push up position with your hands on the stability ball under your shoulders and your legs extended behind you with your feet together. There should be a straight line form your head to your heels.
    Once you are stable, lift your leg of the floor a few inches for 10-30 seconds (if you can only do 10 seconds to begin with gradually increase the time your leg is in the air every time you do this exercise until you can hold the pose for 30 seconds).
    Change legs and repeat 3 times.

  • The Teaser
    Lie on the floor and extend your arms above your head and lift both legs into the air so that they are at a 45 degree angle. Keep your belly button drawn in to your spine.
    Inhale, bring your head and shoulders off the mat, keeping your abs contracted, exhale and lift your entire upper body off the mat, with your legs still extended and your arms outstretched in front of you.
    At the top of the exercise, keep your arms and legs parallel to one another and breathe while holding the top/up position for two slow counts.
    Return to the start position by inhaling and then rolling your back,

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