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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/total_body/the_ultimate_ab_workout_moves
The ultimate ab workout moves
stability-ball crunch
A
B
- Reps:
- Body Parts: Core
- Equipment: Balance Ball
A
Lie faceup on a stability ball with your back completely supported and head, neck and shoulders off one end of the ball, torso parallel to ground, feet flat on ground, knees bent and aligned over ankles. Tighten buttocks muscles to stabilize torso and place hands behind head, fingers unclasped.
B
Exhale as you curl torso upward, bringing hips and ribs toward each other, keeping chin level. Slowly lower to starting position and repeat.
standard crunch
A
B
- Reps:
- Body Parts: Abs
- Equipment: No equipment
A
Lie faceup with knees bent and feet flat on ground, hands behind head and fingers unclasped.
B
Contract abs as if to press navel toward spine and, in 2 counts, raise head, neck and shoulder blades off ground as a single unit. Pause, then lower in 2 counts and repeat.
torso-rotation (oblique) crunch
A
B
- Reps:
- Body Parts: Abs
- Equipment: No equipment
A
Lie faceup with feet flat on a wall or heels on a chair (so calves are close to parallel to ground). Place hands behind head, fingers unclasped.
B
Exhale as you lift head, neck and shoulder blades off ground; at top of lift, rotate right shoulder toward left knee, keeping hips square and on the ground. Untwist, then lower to starting position, retracing your pattern, and repeat lift, this time to the opposite side, to complete 1 rep.
reverse curl
A
B
- Reps:
- Body Parts: Abs
- Equipment: No equipment
A
Lie faceup with knees bent in toward chest, heels resting above buttocks, arms relaxed at your sides (or hold onto a support behind you, such as a chair leg or weight bench).
B
Keeping neck and shoulders relaxed, and without using your arms or the momentum of your legs for assistance, contract abs to curl your hips a few inches up off the ground. Pause, then lower in 2 counts and repeat.
straight-legged crunch
A
B
- Reps:
- Body Parts: Abs
- Equipment: Balance Ball
A
Lie faceup on ground with legs fully extended and heels on top of a stability ball, hands behind head and fingers unclasped.
B
Contract abs and press heels into ball as you lift head, neck and shoulder blades off ground without allowing the ball to roll. Slowly lower to starting position and repeat.
bicycle maneuver
A
B
- Reps:
- Body Parts: Abs
- Equipment: No equipment
A
Lie faceup with knees bent, calves lifted and parallel to ground. Place hands behind head, fingers unclasped.
B
Contract abs and bring left knee toward right shoulder as you lift right shoulder blade off ground while extending right leg to 45 degrees without locking knee. Switch sides to complete 1 rep, and continue to alternate in a rhythmic, controlled motion using abs to do the movement. Keep hips on the ground and elbows in line with shoulders so you don't rock from side to side.