Advanced Ab Workouts

Bicycle Exercise
The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack')
and the obliques (the waist), according to a study done by the American Council on
Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without
pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the
upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.
Captain's Chair
The Captain's Chair is the second most effective move for the rectus abdominis as well as
the obliques and can be found in most health clubs and gyms. To do it right:
1. Stand on chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees
towards your chest.
3. Don't arch the back and remember to breathe smoothly.
4. Slowly lower back down and repeat for 12-16 reps.
Exercise Ball Crunch

The exercise ball is an excellent tool to strengthen the abs and comes out number three
for working the rectus abdominis. To do it right:
1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage
down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn't roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
Vertical Leg Crunch

The vertical leg crunch is another effective move for the rectus abdominis and the
obliques. To do it right:
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest
towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your
spine at the top of the movement.
4. Lower and repeat for 12-16 reps.
Long Arm Crunch

This move, ranked 6th in the ACE study, emphasizes the upper part of the abs. To do it
right:
1. Lie on a mat and extend the arms straight out behind the head with hands clasped,
keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
Reverse Crunch
It may seem like the reverse crunch is for the lower abs but, remember, the rectus
abdominis is one long muscle, so you can't separate upper from lower. To do this move
right:
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together
or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
5. It's a very small movement, so try to use your abs to lift your hips rather than swinging
your legs and creating momentum.
Full Vertical Crunch

In a full verticul crunch, you really work the abs by involving both the upper and lower
body. To do it right:
1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the
shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.
4. Lower down and repeat for 12-16 reps.
Plank on Elbows and Toes

The plank exercise ranked number 10 in the ACE study and is a great way to build
endurance in both the abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up
in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Advanced Ab Workouts

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Advanced Ab Workouts

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Bicycle Exercise

Exercise Ball Crunch

Vertical Leg Crunch

Long Arm Crunch

Full Vertical Crunch

Plank on Elbows and Toes

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