November 14, 2008-New Ab Exercises Demonstrated
I discovered some new ab exercises that some of you may be interested in. Modify the reps and “hold” times to match your level of fitness. Let me know how they work for you.
The first 3 exercises are part of Craig Ballantyne’s abs oblique obliteration circuit. I added the fourth exercise.
1) Cross-Body Mountain Climber – 3 x 10 reps per side 2) Side Plank – 3 x 60 second hold per side3) Spiderman Pushup – 3 x 10 reps per side
4) Front Plank—3 x 60 second hold
Here are detailed descriptions of how to do each exercise:
Cross-Body Mountain Climber
- Start in the top of the push-up position.
- Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite elbow.
- Do not let your hips sag or hike up in the air. Keep your body in a straight line.
- Keep your abs braced and slowly return your leg to the start position.
- Alternate sides until you complete all of the required repetitions.
- Beginner Modification: Do the standard Mountain Climber bringing your knee straight ahead and do not try to cross your body with it.
Side Plank:
- Lie on a mat on your side.
- Support your bodyweight with your feet and on your elbow.
- Raise your body in a straight line so that your body hovers over the mat.
- Keep your back straight and your hips up. Hold your abs and entire core tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
- Hold this position for the recommended amount of time then SWITCH sides.
- Increase the duration of the hold each workout.
- Beginner Modification: Do the exercise from your knees. Hold for 10 seconds.
Spiderman Push-up:
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- Keep your abs braced and body in a straight line from toes to shoulders.
- Place your hands on the floor slightly wider than shoulder-width apart.
- Slowly lower yourself down until you are an inch off the ground.
- As you lower yourself, slowly bring your knee up to your elbow, but keep your foot off the ground as you do so.
- Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions.
- Keep your body in a straight line at all times and try not to twist your hips.
- Intermediate Modification: If you can’t do all 8 Spiderman Pushups per side, do as many as you can and then finish the set with regular pushups.
- Beginner Modification: Do the Spiderman Pushup from a kneeling position, or just do regular Kneeling Pushups.
Front Plank:
- Place your elbows on the floor slightly shoulder-width apart.
- Raise yourself up on your elbows and toes and hold for the recommended period of time.
- Keep your abs braced and body in a straight line from toes to shoulders.
- Keep your butt down.
I hope these exercises help to sharpen our abs. Take care everyone!
