Advanced Abdominal Workout

This section provides optional methods to strengthen abs. Select several that work best for you to incorporate into daily workout. YOU SHOULD CONSULT WITH YOUR PHYSICIAN OR OTHER HEALTH CARE PROFESSIONAL BEFORE STARTING THIS OR ANY OTHER FITNESS PROGRAM.

1

Supine Leg Extension with Abdominal Stabilization

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The supine leg extensions with abdominal stabilization is a great exercise to help your client understand the pelvic stabilization that's required to protect your lower back. Begin on the floor with t...

2

Single-Leg Balance with Rotation Toward or Away

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The single leg balance with torso rotation is an exercise where we use the mass and momentum of the upper body to create a reaction down at the foot that has to be controlled. At the same time, there ...

3

Plank with Pike on Elbows

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This plank exercise progression trains the abdominals to stabilize the position of the spine. We've added two elements of instability for the final progression. Start out on your elbows. This is great...

4

push up - kneeling

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1. Start in a modified push-up position with your hands and knees on the ground. 2. Bend your elbows to lower your body toward the ground. 3. Without touching the ground, push yourself back up. 4....

5

One Arm Lat Stretch with Ball

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The one arm lat stretch on the stability ball is a great exercise for creating length through the lat, as well as teaching you to control your lumbopelvic region with your abdominals. Because the lats...

6

lateral dynamic pillar bridge - kneeling

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1. Lie on your side with your knees and forearm on the ground with your elbow under your shoulder. 2. Push your forearm away from your body and lift your hips into the air, creating a straight line fr...

7

lateral pillar bridge - feet staggered

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1. Lie on your side with your forearm on the ground under your shoulder and your feet in a split stance with the top leg forward. 2. Push your forearm away from your body and lift your hips into the ...

8

hip abduction - sidelying straight leg

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1. Lie on your side with your head resting on your bottom arm, legs straight, and top leg slightly behind your bottom leg. 2. Keeping it straight, lift your top leg up in the air and slightly back. ...

9

rotational crunch - bicycle

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1. Lie face up on the ground with your hands behind your head, one leg straight and lifted 3 to 4 inches off the ground, the opposite hip and knee bent to 90 degrees each. 2. Curl your torso and pelvi...

10

crunches

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1. Lie face up with your knees bent and a small pad or towel under your lower back. Place your hands behind your head to support your neck. 2. Lift your chest until your shoulder blades are off the ...

11

glute bridge (time)

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1. Lie faceup with your arms to the side, knees bent, and heels on ground. 2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in straight line. 3....

12

hip crossover

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1. Lie faceup with your arms at your sides, knees bent, and heels on the ground. 2. Lift your knees up and across the front of your body. 3. Maintaining your balance, return to the starting positio...

13

Supine Pullover

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This core exercise uses a weighted bar, a dowel, or broom. Start by lying on your back, pressing the bar up above your chest. Flex the shoulders, bringing the bar overhead, stabilize through the abdom...

14

Double Arm Swing

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The Double Arm Swing is a classic kettlebell exercise that can be also performed with a dumbbell. The objective of this exercise is to squat down, thrust up through the hips, and drive the kettlebell ...

15

Side Lunge

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16

Obliques Abdominals on Stability Ball with Opposite Knee Lift

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Abdominal oblique crunches on a stability ball will create an imbalance between the distribution of stability each time you lift a foot. So raise one foot off the ground and as you do, cross over the ...

17

Shoulder Bridge with Posterior Pelvic Rotation

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The shoulder bridge with posterior rotation is an exercise that's a little bit different than a traditional shoulder bridge because we want you to control what your lumbar spine and pelvis are doing a...

18

Quadruped Hip Extension with Abduction

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Quadruped hip extension with abduction is an exercise that we use to build core stability and stabilization through the hips and lumbopelvic area. We will use the leg that's moving to create a disturb...

19

Standing Hip Hinge

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The standing hip hinge is an exercise we use to load the whole posterior, longitudinal system of the body, providing lumbar stability at the same time. First, stand with your feet nice and square and ...