Exercises for the Abs and Back
If you're looking for more challenging ab exercises, these unique moves target not just the abs but the lower back as well, for a strong, functional torso.
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Bridge with Leg Lift
Lie
face up on the floor, knees bent. Push body into a bridge position,
supporting your weight on your feet and arms. Straighten one leg
up, heel flexed and slowly lower leg out to the side a few inches
WITHOUT moving the rest of the body. Use the abs to stabilize your
body and don't hold your breath. Do all reps on one leg, then
switch sides.
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Balancing Ab Twist
Begin by lying on your side and push up so that your body is supported by right arm,
feet stacked. Straighten left arm and
balance for a moment, then sweep the left arm down and twist the body,
turning it towards the floor while keeping the rest of the body in
place. Squeeze the abs and hold for 2 seconds, then go back to
starting position.
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Wheel Slide
Using an ab wheel, adjustable dumbbell (see picture) OR simply a piece
of cardboard, begin on hands and knees with wheel in front, arms
straight, abs pulled in. Roll wheel out, keeping abs tight (DO NOT ARCH BACK!) as
far as you can comfortably go, then squeeze the abs to roll body back to
starting position. Each workout, go a little further
out.
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Bicycle
Lie face up with lower back pressed to the floor. Cradle head in
your hands, elbows out, and bend right knee, pulling it towards your
chest while touching the knee with the opposite elbow. Begin a
slow pedal motion by
touching opposite elbow to opposite knee, alternating each side.
Keep the abs pulled in (don't let them bulge out) and breath
continuously.
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Deadlifts
Hold a barbell or dumbbells in front of thighs, feet hip-width
apart and abs pulled in. Tipping from the hips and keeping the
weight close to your legs, lower the weight to mid-shin (or wherever is
comfortable) while keeping the legs straight (but not locked).
Lift back to starting position and make sure the abs are pulled tight
throughout the movement.
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Back Extensions
Lie face down with hands either behind the back or lightly
cradling the head. Lift upper body off the ground a few inches,
keeping head and neck in alignment. For a challenge, then lift
feet off the ground keeping legs straight (knees don't have to be
together), hold for 2-4 counts and lower.
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The Workout
- Do this workout 3-4 non-consecutive days a week
- Perform each exercise for 1-3 sets of 10-12 repetitions (beginners start with 1 set of 10 reps)
- Keep body stabilized throughout the movement
- Don't swing or use momentum
- Take 4-6 seconds for each repetition
- Make sure abs are pulled in tight throughout each movement
