Ab Workouts

My 2nd Ab Routine

Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward. Press your hands firmly into the mat, and press strongly back through your heels. Hold for 1–2 minutes (or as long as you can), then drop back to all fours. Do 3 reps.

As I've shared in a previous blog, that I like to do ab workouts nightly. It only takes a few minutes each evening, and ties up my day perfectly.  This is usually a couple hours before bedtime.  My very last health routine of the day is my 15 minute meditation (deep breathing) Pranayama session using my trusted ipad app:)  As for the ab workouts below, I like to have several different routines since I do ab workouts daily...it's good to confuse the muscles with different movements.  I have shared the Dr. Oz 7 day ab workout (that I do all in one session) and below are 2 more, yoga pose based ab workouts.

From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Imagine you have a big beach ball under your right side; press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 60 seconds, then return to plank position and repeat on the left side; that’s 1 rep. Do 3 reps.

Sit with your knees bent, feet flat on a mat, and hands on the ground. Lean your upper body back and lift your legs so your body forms a V. Stretch your arms forward, palms facing in. Tighten your lower-ab muscles while keeping your shoulders relaxed, back straight, and chest lifted. Lengthen your legs and engage your inner thighs. Hold for 5 slow, deep breaths, then lower your legs. Do 3 reps

Stand in a wide straddle on a mat. Turn your right foot out 90 degrees and your left foot in 45 degrees. Bend your right knee (keep over your ankle) thigh is parallel to the mat. Press firmly into your outer left foot and inner right foot, use your inner thighs & lower abs to hold the pose. Stretch your arms out to the sides, then slide your left arm down the back of your left leg and reach your right arm overhead.  Lift up & all the way over until your right elbow comes down to your knee; stretch ur left arm over ur ear. Repeat 2 times. Last one, stay in the final position for 3–5 breaths come up, repeating on the other side.

Sit in a comfortable cross-legged position with hands on a mat next to your hips. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat. Hold for 3 breaths, then lower back down. This is a pretty challenging move, so if you can’t lift your whole lower half, keep your feet on the floor and just lift your butt. Do 3 reps.

My 3rd Ab Routine

#1 Kneeling Plank

Start in pushup position, but shift your weight onto your knees and elbows. Press your elbows hard into the floor, and squeeze your abs like you're about to be punched in the stomach. Hold the given time.

#2 Side Plank - Kneeling

Lie on your side with your knees bent. Prop your body up onto your left hand, and squeeze your abs tight as if you were about to be punched in the stomach. Raise your hips and hold for time. Once finished, roll onto your other side and repeat.

#3 Plank

Start in pushup position, but place your weight on your forearms instead of your hands. Your body should form a straight line from your ankles to your shoulders. Squeeze your abs tight and press your forearms into the floor. Hold for the given time. (30-60 seconds is a good starting goal)

#4 Plank on Swiss Ball

Place your hands on a Swiss ball and position your body in pushup position. Squeeze your abs tight and brace your entire body, trying not to let your body move with the ball. Hold this position for time.

#6 Side Plank

Lie on your left side with your legs straight. Shift your weight onto your left hand and raise your hips so that your body forms a straight line from your shoulders to your ankles. Squeeze your abs tight and hold for time. Then, switch sides and repeat.

#7 Plank - One Foot Up

Perform a regular plank (see abs exercise #3) but raise one leg up and off the floor as high as you can. Make sure you squeeze your abs tight, press your elbows hard into the floor, and don't allow your torso to sway or your hips to raise or drop.

#8 Birddogs

Start on your hands and knees with your hands about shoulder-width apart. Squeeze your abs tight and then raise your arm and leg so that they are in line with your body. Hold for time (start with 5-10 seconds), return to the starting position, and repeat with your other arm and leg.

#9 RKC Plank

Set yourself in plank position (see exercise #3), but more your elbows out farther so they are in line with your head (instead of your shoulders). Squeeze your glutes, brace your abs, and squeeze your quads to lock out your legs and prevent any movement. Hold for time.