Abdominal Fitness ExercisesRead through these abdominal fitness exercises, choose a few to add to your program: Exercise #1: Medicine Ball Twister - Lie on the floor with a medicine ball (or folded pillow) placed in between your bent knees, holding it in place by clenching your legs together. Lower your knees, slowly, to the floor at one side of your body, while keeping your shoulders and back flat against the floor. Only hover above the floor with your knees to put sufficient resistance on your waist (obliques) and abs; pause a moment and then raise them back up to the center. Repeat on the opposite side. Exercise #2: Leg thrusts - Great for working out the lower region of the abdominals. Lie on back with your fists under your buttocks for support; raise your head and upper back slightly off the floor to increase the abdominal tension. With slightly bent knees, raise your legs and try to push them straight up at the ceiling aiming with the heels. If you don’t have enough strength to perform this move, you can modify this exercise by working on the pelvic tilt and lifting the tailbone while the legs are directed toward the ceiling.
Exercise #3: Plank – This is one of the abdominal fitness exercises that works your entire core in that you are contracting the muscles the whole time with this exercise. The upper and lower regions of the abs, along with the obliques are held so, so tight to maintain the position. Lay on your stomach with your forearms on the floor placed parallel and pointing forward. Keeping as straight as possible lift your torso up so that all of the weight is resting on your forearms and toes. The challenge will be not to let your hips drop down. Hold the position for as long as you can.
Exercise #4: Jackknife – An exercise ball is used to perform this plank-like exercise. Just as in the Plank you are going to contract your abs for the entire time. With your lower legs resting on the exercise ball, hold a push-up position and maintain a strong core with tension. While bending the knees, pull the ball up towards your torso, bringing your knees to your chest. Then, push the ball back away from your body. Keep the movement smooth and firm without arching or hunching your back.
Exercise #5: Ab crunch – The most common and popular of the abdominal fitness exercises that is, in most cases, performed so poorly. To do an Ab crunch properly, lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Contract the abs and pull your belly button towards your spine while flattening your lower back against the floor. Keep contracting your abdominals tightly, bringing your shoulder blades slightly off the floor with your neck straight and chin in a neutral position. Hold the tension a moment then slowly lower back down without relaxing the muscle or arching the lower back. Click for more abdominal fitness exercises...Get a more sculpted body you can be proud of; work with a trainer or coach to select a greater variety of abdominal fitness exercises that you can safely perform. Your trainer can show you how body positioning affects how the core muscles are engaged. Abdominal exercise is great when combined with cardio, weight training, and a sensible eating plan. You really can improve the look and feel of your body with a safe and effective program and see the results of your hard work when you look in the mirror (in your little black dress) or go to the beach!!
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