Top 10 Advanced Ab Exercises

Top 10 Advanced Ab Exercises

1) Knee Tucks

For your abs to work effectively, stability ball knee tucks are great for targeting balance, stability, and core strength. Your arms and torso help stabilize your body as you draw the knees in and squeeze your abs even harder at the end of the movement.

1.    Get into a pushup position with the ball either under the shins/ankles (easier) or the tops of your feet (harder).

2.    The body should be straight, the back should be flat, and the abs should be contracted.

3.    Then bend your knees towards your chest as you squeeze your abs and roll the ball into the chest.

4.    Make sure that you don't push back with your arms but instead move your knees by keeping your center of gravity low.

5.    If you roll the knees in, make sure your back doesn't collapse.

6.    For ten to sixteen repetitions, return to the start.

2) Ball Pikes 

Ball pikes are more complex than knee tucks and may even be ranked among the most challenging exercises. Keeping the knees bent or shortening the range of motion will always allow you to modify this movement. When you become stronger, start by raising the hips only a few inches and then increase as you gain strength. Use your abs to lift your hips and roll your feet on top of the ball to make the move challenging.

1.    Pushups can be performed with the ball under the shins/ankles (easier) or the tops of the feet (harder).

2.    The body should be straight, the back should be flat, and the abs should be contracted.

3.    Roll the feet over the ball, gripping the ball with the abs, and raising the hips toward the ceiling.

4.    Keep your legs straight and end in a straight-leg pike with your toes on the ball for a more complex challenge.

5.    For ten to sixteen repetitions, return to the start.

3) Oblique Knee Drops 

Oblique knee drops are an excellent exercise for targeting the obliques along with the rectus abdominis and the back. To perform this move well, try using your abs to control your legs as you lower them down, then contract your abs to pull them back up. Make sure you do not arch your back or strain your lower back by keeping the range of motion small and only lowering your knees as far as you are comfortable with. If you want, you can perform this exercise without the medicine ball or with a rolled-up towel placed under your hips for more support.

1.    With your knees bent to about 90 degrees, lie on the floor with your knees pulled in.

2.    Stretch your arms out to the sides like an airplane, palms facing up while holding a medicine ball between your knees.

3.    Lower the knees towards the right while contracting the abs.

4.    Your knees should be lowered to the floor as low as possible without straining your back or lifting your shoulders.

5.    As you squeeze your abs, feel your obliques contract, and draw the knees back up, repeat on the other side.

6.    Alternate sides 1-3 times for a total of 10-16 reps on each side.

4) Medicine Ball Extensions 

In this very advanced exercise, multiple muscles are worked, including the abs, the back, the legs, and the arms. If you want to practice this move, prop the medicine ball sideways against a wall for stability. You might also start without the ball to practice your form. This move requires tremendous strength and balance. When you feel pain in your lower back, keep the arms over your chest or just slightly lowered rather than lowering them parallel to the floor.

1.    Engage your abs and stabilize your hips by positioning the ball under your upper back. Stand the ball sideways against a wall if needed for stability.

2.    Hold a light medicine ball or dumbbell straight up over your chest with your knees at 90 degrees.

3.    Extend the right leg straight while simultaneously lowering the arms behind you.

4.    Alternate legs from 10 to 16 times, then return to the beginning.

5.    Leg extensions without a medicine ball pose less of a challenge to balance.

5) Plank with a Leg Lift 

As a traditional stabilization exercise, the plank workout works almost all of your muscles, with a particular focus on the abs and the back. This variation involves propping the feet on a ball and lifting the legs one at a time, adding intensity. Modify by placing the ball under the shins or upper thighs.

1.    Put the ball under the shins or toes (harder) and place your hands about shoulder-width apart on the floor.

2.    From head to toe, contract your abs so that your body is in a straight line.

3.    Hold the right leg a few inches off the ball while keeping the abs contracted and lower it. Repeat on the left leg with alternate feet for eight to sixteen repetitions. 

6) Woodchops

The woodchop is a challenging and dynamic exercise targeting the abs and back. The woodchop is a problematic and emotional exercise targeting the abs and back. Those who want to improve their core stability should do the wood chop. The move can either be performed from the bottom up (as shown in the example) or reversed and performed from the top down if you like to change things up. It is essential to rotate your hips and knees in the direction you are moving and keep your abdominal muscles contracted to make this move safe.

1.    The resistance band should be attached to something sturdy near the floor (such as a stair railing).

2.    Take a few steps away from the other end to create tension on the band. You may need to loop the band several times around your hands.

3.    By rotating your body and lifting your arms diagonally, squeeze your abdominals while keeping the arms straight.

4.    Avoid injuring your joints by rotating the hips and knees as you turn.

5.    We are changing sides after 10-16 repetitions of rotating back and forth.

7) Rotations on the ball

Besides working the core, this move targets balance, stability, and flexibility. Maintain a slow, controlled pace while doing this exercise, and do not twist your knees to one side or the other.

1.    In a bridge position, place the ball under the shoulders, neck, and head.

2.    Straighten up your chest while holding a medicine ball.

3.    Hold your abs tight and rotate your torso to the left as far as you can while allowing your hips and legs to move naturally.

4.    The backup must first rotate, then the other side must be rotated.

5.    Generally, you would repeat the exercise for at least four sets of 1-3 reps per side (one agent usually includes both sides).

8) Side Bridge with Hip Drops

If you balance your hands, you can do the side bridge, an advanced exercise. With the hip lift added, this does an excellent core exercise. Alternately, you can keep one knee on the floor or spread the feet instead of stacking them together.

1.    Lie on your side with your forearms and feet balanced.

2.    Stack the hips and feet.

3.    Slowly lower the hip toward the floor while holding your torso steady.

4.    Don't sink into the shoulder.

5.    Repeat 10-15 reps on each side for 1-3 sets.

9) Seated Torso Twist

The seated torso twist targets the abdominals, strengthen the core, and increases hip flexor endurance. It is imperative to avoid hunching the shoulders, strain the back, and keep the back straight and chest lifted throughout the exercise.

1.    Hold a medicine ball with your knees bent.

2.    Keeping your back straight and your chest lifted, lean back slightly and engage the abs.

3.    Rotate to the right and place the medicine ball near your hip.

4.    Rotate left after returning to center.

5.    Then repeat for 1-3 sets of 10-16 reps (one rep each way).

10) Ab Rolls on the ball

Rolls target all the muscles around the core, making them a challenging exercise. The move requires attention to detail to avoid straining the back. Do not flex your back more than you are comfortable with. If your back is sore, stop exercising entirely or cut back on it.

1.    Please put your hands on the ball parallel to one another and bend your elbows as you kneel in front of it.

2.    Pull the belly towards the spine by contracting the abs.

3.    Roll as far forward as you can so that your abs are engaged as you roll. However, do not go too far and risk injuring your back.

4.    Maintain a straight posture throughout this movement as there is no hip bending involved.

5.    Pull your body back using your arms and abdominals while keeping your body straight.

6.    You can perform 1-3 sets of 8-12 repetitions, avoiding this move if you suffer back problems.

7.    Your hands can be placed closer in or further out, thereby changing the difficulty of the move.

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