week seven: bonus abs
complete 1-2 rounds.
plank hip lifts on yoga ball. complete 20 reps.
modification: plank hip lifts.
With your feet behind you and knees positioned on top of the yoga ball and your palms on the ground directly underneath your shoulders, shoulder width apart. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Lift your glutes toward the ceiling, rolling the ball toward your body, keeping your core tight and maintaining a neutral spine. Repeat.
Spider crunches on yoga ball. Complete 20 reps.
modification: Spider crunches (no ball).
Lie on your stomach over the top of a properly-inflated stability ball with both feet and hands on the floor, hip- and shoulder-width apart. Contract your abdominal/core muscles to stiffen your torso and slowly walk yourself forward, lifting your legs off the floor. Continue walking out until your knees rest on top of the ball (for an added challenge, you can walk out until your toes rest on top of the ball). Maintain a rigid torso aligned parallel with your legs. Pull your shoulder back and down as your reach your end position, with your arms fully extended and hands positioned directly under your shoulders. Exhale and while keeping your legs fully extended, pull your feet towards towards your chest, rolling the ball forward as your hips move upwards (think about lifting your rear end towards the ceiling while hinging at the hips). Continue moving until you reach an inverted position where your hips are positioned directly above your shoulders, with your legs, torso and arms fully extended, and head positioned between your arms. Inhale and slowly lower yourself back towards the floor, returning your body to the starting position.
weighted Suitcase situps. complete 20 reps.
Lie flat on your back on a gym mat with arms stretched out straight behind your head holding a dumbbell. Simultaneously flex at the hips & curl the abs to raise the legs and torso off the floor. Bring the hands holding the dumbbell to meet the feet, bringing your knees into your chest. Return slowly to starting position.
Russian twists. Complete 20 reps.
Lie down on the floor, bending your knees and lifting your feet a few inches off the ground. To modify, you can leave your feet on the ground. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Hold a dumbbell or medicine ball in your hands at your chest, and twist your torso to the right side until your arms are parallel with the floor while breathing out. Move back to the starting position while breathing out and alternating to the opposite side performing the same techniques you applied to the right side.
Banded bicycles. Complete 20 reps.
Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs). Place an exercise band around your toes. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep.
leg lifts. complete 20 reps.
Lie on your back. Place your hands, palms down, on the floor beside you or beneath your glutes to help maintain a flat back. Raise your legs off the ground, exhale as you go, bringing them to a 90 degree angle and lifting your hips up off the ground keeping your legs straight. Keep your knees locked throughout the exercise. Return to starting position (inhale as you go down).
scissor kicks. complete 20 reps.
Lie on your back on an exercise mat with your legs side by side and extended. Place your fingertips on your head just behind your ears to provide a little support for your head. Alternatively, to help maintain a flat back you can position your hands below your glutes. Lift your head and shoulder blades off the mat. Hover your heels a couple inches off the mat. Contract Your Core Muscles. Press your lower back firmly into the mat and slightly tuck your pelvis. Draw your belly button in toward your spine. Maintain this position throughout the exercise. Move your legs in a horizontal plane to create the scissoring action placing one over the other and repeating. Keep your legs as straight as possible. Repeat.
starfish crunches. complete 20 reps.
Start lying on your back with your hands behind your head and the soles of your feet flat together in a starfish position. Perform crunches by lifting your shoulders off the floor while also lifting your feet off the floor and crunching as you bring your knees and elbows toward each other. Repeat for the specified number of reps.