Gym Workouts For ABs

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GYM WORKOUTS FOR ABS
Get Six Pack Abs in Weeks
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Stability Ball Pelvic Tilt Crunch
Grab a 5- to 10-pound medicine ball. Lie faceup
on a stability ball with back and head pressed
into the ball, your feet together on the floor,
and the medicine ball positioned against your
chest (A). Brace your abs and crunch up until
your shoulders are off the ball. (B).
Reach the ball toward the ceiling That's
1 rep.
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Walk The Plank And Rotate
(A). Get in plank position with your hands on a
12- to 18-inch (B). With your weight on your
left arm, rotate your body while raising
your right arm toward the ceiling
Return to plank position and step your right arm
down to the right of the bench, then your left
arm down to the left of the bench. Step back up,
leading with your left arm. That's 1 rep.
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Arm Pull Over Straight-Leg Crunch
(A). Grab a pair of 10- to 12-pound dumbbells and
lie on your back with your arms behind you.
Extend your legs at a 45-degree angle.
(B). Bring your arms up over your chest and lift
your shoulders off the mat while raising your
legs until they're perpendicular to the
floor. Return to start (don't let your legs
touch the floor). That's 1 rep.
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THE MATRIX
(A). Grab a 5- to 10-pound medicine ball and
kneel on the floor with your knees hip-width
apart. Lengthen your spine and press the ball
against your abs.
(B). Slowly lean back as far as possible, keeping
your knees planted . Hold the reclined position
for 3 seconds, then use your core to slowly come
up to the starting position.
That's 1 rep.
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Nose-To-knee Crunch
(A). Get in plank position with your hands
shoulder-width apart on a stability ball
(B). Draw your right knee toward your chest, Hold
for 1 second, then return to plank position.
That's 1 rep.
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Prone Oblique Roll
(A). Get in plank position with your shins about
hip-width apart on a stability ball and your
hands shoulder-width apart on the floor
(B). Keeping your feet on the ball, draw your
right knee toward your right shoulder (the left
just comes along for the ride)
Return to center.
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Back Extension Rear Leg Raise
(A). Rest your hips and stomach on a stability
ball. Straighten your legs and position your toes
hip-width apart on the floor. Extend your arms in
line with your shoulders
(B). Lift your right leg about 6 inches off of
the floor while reaching your arms as far out as
possible
That's 1 rep.
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