A great, proven ab workout

A great, proven ab workout

Once you've received medical clearance and feel in decent shape, see how this ab workout will tone your abs. With this abs workout, you can expect results after about 10 times. This ab workout is designed for fitness enthusiasts who are already in good shape but need the extra ab workout or more variety.

AFTER A WARM UP:

USING AN EXERCISE BALL

V-PIKE PRONE AB CRUNCH (3 SET OF 10)

* LIE FACING DOWN (BAND) ON THE BALL WITH YOUR HANDS ON THE FLOOR FOR STABILITY

* START WITH THE BALL POSITIONED ON THE UPPER THIGH AND YOUR LEGS STRETCHED

* SLOWLY ROLL THE BALL UNDER YOUR BODY SO THAT THE HIPS MOVE UP AND THE FEET CLOSER TO THE ARMS

* KEEP LEGS STRAIGHT. ONCE IN AV POSITION, PAUSE AND SLOWLY BACK TO THE LYING ROLLS

USE OF AB STRAPS

HANGING LEG RAISES (3 SET OF 15)

* HANG ON STRAP WITH UPPER ARM PARALLEL TO THE FLOOR. LEGS WILL BE EXPANDED.

* START RAISING KNEES TO CHEST, PAUSE AND SLOWLY RETURN TO EXTENSION

* DO NOT SWING. LOWER YOUR LEGS SLOWLY, WITH CONTROL

*THIS EXERCISE CAN ALSO BE DONE WITH A TWIST WHILE RAISING YOUR LEGS TO WORK THE INCLINE

WORKING WITH THE obliques

SIDE LYING LEG LIFT ON THE FLOOR (3 SET OF 15 ON EACH SIDE)

* START ON THE GROUND, ON YOUR SIDE; SUPPORT YOURSELF ON YOUR ELBOW. KEEP THE OPPOSITE HAND ON THE FLOOR BEHIND YOU FOR BALANCE.

* WITH LEGS EXTENDED, LIFT UPPER AND LOWER BODY SIMULTANEOUSLY TO CREATE A SIDE LIE. SLOWLY LOWER YOUR BODY.

*REPEAT ON THE OTHER SIDE

After this ab workout, it's a good idea to stretch the lower back with a simple knee to chest stretch. Hold each stretch for 30 seconds. It's also a good idea to train your abs last in your workout. To minimize the risk of injury, always perform this abdominal workout at the very end of your training session.

Inspired by Rob DeMaio