Now Sexy, Six Pack Abs are only 6 moves away – to get there in record time do 2 sets of each exercise for 8 to 12 reps! Grab a medicine ball and get ready to sculpt and tone all the muscles in your belly! Remember your abs are just like any other muscle, exercise them at the most every other day!
1. Plank Crunch
Begin in push up position, both hands on a medicine ball aligned under mid chest, toes on the floor hip distance apart, body in a straight line from top of head to toes. Keeping abdominals tight exhale & bring left knee toward right elbow, keeping body in a straight line & shoulders & hips parallel to floor. Extend left leg back to starting position & repeat w/ right knee to complete 1 rep.
2. Push Throughs
Lie face up on mat w/ knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, w/ arms extended hold a medicine ball w/ both hands at knee height. Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position. Exhale & slowly lift shoulders up as high as you can shortening the torso & push the medicine ball through your knees, then slowly lower back down keeping shoulders off the mat.
3. Oblique Push Throughs
Lie face up on mat, knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, w/ arms extended hold a medicine ball w/ both hands on the outside of your right knee. Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position. Exhale & slowly lift shoulders off the mat while twisting left shoulder toward right knee pushing the medicine ball beyond your knee slowly lower back down keeping arms straight and medicine ball at knee height. Continue until all reps are complete, switch sides and complete same number of reps.
4. Reverse Crunch
Sit on mat w/ knees bent feet wider than hips distance, heels on floor, toes pointed to ceiling, hold a light weight or medicine ball on your chest. Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position, exhale & slowly lean back as far as you can using only your abdominal muscles slowly sit back up to return to starting position.
5. 90 Degree Crunch
Lie face up on mat w/ feet up in the air hips distance apart, knees & hips bent to 90 degrees & fingertips on back of head w/ elbows back and pointed to the side. Hold a medicine ball between your knees. Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position, exhale & slowly lift shoulders up as high as you can shortening the torso then slowly lower back down keeping shoulders off the mat.
6. Straight Up Crunch
Lie face up on mat w/ knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, hold a medicine ball w/ both hands w/ arms extended up toward the ceiling at chest height. Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position. Exhale & slowly lift shoulders up as high as you can shortening the torso & push the medicine ball straight up toward the ceiling, then slowly lower back down keeping shoulders off the mat.