This specific work out is one that is designed to be a quick abdominal work out to fit into your daily schedule, and give you the flexibility when it comes to deciding what time of day you want to accomplish a powerful abdominal workout with FAST results.
The research from health and fitness experts and researchers have looked into abdominal exercises and this work out came out as one of the best, quick, most powerful abdominal workouts.
The reason this is rated as such a highly ranked exercise workout is because it not only can easily be fit into your daily schedule, but it also produces phenomenal results as long as you keep to this work out everyday.
I know you aren’t supposed to work out any targeted part of your body every day, but this work out isn’t at all intense, and won’t cause any pain or problems. This work out is quick and powerful, but it isn’t too intense that it shouldn’t be done everyday. The reason this abdominal workout is recommended for everyday is because its a light exercise that produces amazing results, the more times its done.
Ab Rolls on the ball/ Ball Rollouts:
The first move in this ab work out is the Ab Roll. Now, Ab rolls are an especially powerful exercise because this move targets all the muscles of the core, instead of just one targeted muscle. Be sure that you only roll out as far as you comfortably can because you don’t want to feel any strain or pain in your back. If you start to feel any of this strain in the back, you need to take a rest from the exercise and continue after your break, or avoid it completely. Don’t go so far that you hurt your back or collapse.
1. First, get on your knees in front of the ball and place both of your hands on the ball, parallel to one another.
2. Bend the elbows as your hands are placed.
3. Difficulty of this move is based on whether your hands are closer in or farther out. Contract your abs and pull the belly towards the spine.
4. As you contract your abs, slowly roll forward and roll the ball out as far as you comfortably can, until you feel the tightening of your abs.
5. Be sure to keep your hips straight throughout the whole exercise.
6. Now that your as far out as you can go, slowly pull your body back in by using ONLY your arms and abdominals. Do about 1-3 sets of 12-18 reps.
Hip Drop Side Bridge:
Next in this ab exercise workout is the Side Bridge. Many people consider this to be is an advanced exercise because this move really works and challenges your obliques. By adding in a hip lift, you are adding in that extra challenges for the obliques, which makes this a phenomenal exercise for your whole core. The way you can modify this exercise to make it a little easier is by keeping one knee on the floor instead of having both feet stacked on one another.
1. First off, start by laying your body on its side.
2. Now after lying on your side, balance on the forearm and feet ONLY.
3. Be sure that your feet and hips are stacked up on one another for maximum work out of your obliques.
4. Now, slowly contract your abs and lower the hip toward the floor and get as close as possible, while holding the torso completely steady.
5. For the maximum ab work out, contract your abs and hips to TOUCH the floor. Don’t slouch or sink into your shoulder, because that ruins the whole exercise.
6. Bring the hip back up and even raise it for a more powerful ab work out. Do this for 1-4 sets of 15-20 reps on each side.
Twisted Oblique Exercise:
The last, and probably the most powerful oblique-targeting ab work out is the seated torso twist. This move is one of the best exercises to target the obliques, which is your waist.
Not only does this move target the obliques, but it strengthens your core muscles and builds endurance in both of your hip flexors.
What you want to be sure to do in this move, is to keep your back straight and your chest as lifted as possible throughout the whole exercise. Make sure you don’t hunch your shoulders, because this will cause a straining pain in your back.
1. Start out the move by sitting down and holding a medicine ball.
2. Be sure to bend your knees fairly close to your chest.
3. Slightly lean back until you feel a little tug in your abs and keep your back straight and your chest as lifted as possible.
4. Rotate your upper body to the right, and touch the medicine ball to the floor next to your hip. Bring the ball back to the center.
5. Bring the ball to the floor on the other side of your body, by repeating step #4 but for your left side.
6. Repeat the process by alternating what side of your hip the ball goes on. Count each side as one rep. and do this for 1-4 sets of 12-20 reps.