It’s all about the abs today on the PumpUp blog. We all want the rock hard abs of Michelle Lewin and Zac Efron, but it takes work. A lot of work! On the PumpUp Blog we have our 9 favourite and doable ab exercises, so you can feel the burn like never before, and to sculpt that perfect 6 pack!

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Like a lot of things in life, ab exercises are all about quality over quantity. You can do 1000 crunches a day, but if you are doing them in terrible form, you will see no benefit from these exercises. So slow down while you are doing these ab moves for a more effective workout that will take you one step closer to that washboard stomach.

1. Spiderman Plank Crunch:

Yep, the name doesn’t lie, this is taking a plank and a crunch to the whole next level, and that level is 6-pack city.

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 How To Do It:

  • Start in a normal plank position with your forearms on the ground and your body perfectly straight.
  • Bring your right knee forward towards your right elbow, then return to the plank position.
  • Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for however many reps you want.

2. Bicycle Crunch:

Yes, we’ve probably all heard of, and even done bicycle crunches – so let’s just agree that yeah, it’s a simple name and a simple concept, but holy they work! Too easy for you? (Okay well you’re lucky), try holding the crunch position for 2 seconds to get a slower more concentrated movement.

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How To Do It:

  • Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees.
  • Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee.

3. Leg Raises:

Again, another easy to get concept but leg raises are an amazing workout. To get the full effect of leg raises you need to keep your legs all the way flexed to your feet, and make sure you have control of your legs movement. To make it harder go slower and engage those abdominals by sucking your belly button to your spine!

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How To Do It:

  • Lie flat on your back with your legs stretched out in front of you.
  • Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed and slowly raise your legs to the ceiling without bending them.
  • Slowly lower your legs to about an inch off the floor. Make sure you’re in control and you aren’t just flopping your legs back to the ground.
  • Slowly raise your legs back up to the ceiling.

4. Scissors:

Okay this one you have to do slow, try waiting 2 seconds before you switch legs. You’ll thank us for this one once you’ve tried it… remember washboard abs, washboard abs.

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How To Do It:

  • With straight legs raise your right leg to the ceiling and lower your left leg until it’s about six inches off the floor.
  • Lift your head and shoulders off the floor (optional)
  • Switch legs, but make sure not to let that bottom foot touch the ground and keep those legs flexed all the way through! 

5. Crunchy Frog:

Thank you P90x for this amazing ab move that we kind of LOVE here at PumpUp, this totally engages your whole core, and you can even feel it working your legs!

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How to Do It:

  • In a V-like sitting position, first wrap your legs with your arms.
  • Quickly open yourself up by moving your arms out to your sides and extending your legs out in front of you.
  • Bring them back in and repeat.

6. Frozen V-Sit:

“Let it go, let it go…” Is that frozen I hear? Yep, you’re right the FROZEN v-sit. This exercise will honestly have your body shaking, and when you start to shake try holding it for just a little more! The key here is keeping your spine and knees straight.

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How To Do It:

  • Lay on the ground with your arms extended above your head and your knees straight.
  • Raise both your upper body and your lower body up into the air until your body looks like a V.
  • Sit like this until you can’t hold it any longer.

7. Mason Twist:

The Mason twist is a great ab exercise that you can amp up by adding in a weight to bring from side to side instead of just your hands!

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How To Do It:

  • Sit down and bend your knees so you can place your feet flat on the floor, keep your abs pulled in, and your spine straight. Lean your upper body back around 45 degrees.
  • Raise your feet up until your lower legs are parallel to the floor.
  • Bend your elbows and clasp your hands together in front of your chest.
  • Twist your torso to the right side and try to bring your hands as close as you can to the floor. Move only your upper body and keep your abdominals engaged during the motion.
  • Twist over to the left side and bring your hands toward the floor and control the motion. Continue twisting from the right to the left.

8. Ab Roller

This exercise is great because the further out you roll out the more pressure it puts on your abs to stabilize your body, it’s a beauty!

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How To Do It:

  • Kneel on the floor and grab an ab wheel (you can use a towel if you don’t have a wheel)
  • Slowly push the wheel forward and extend your body as far as you can without allowing your hips to drop. Then, use your abs to pull your body back to the start.

Oblique V-Up: 

Want to get those v-lines and tone up your obliques? This one is for you! Try doing at least 20 reps of this one to really engage your core! Make sure you are getting contact with your elbow to thigh and make sure you switch sides to get the other oblique working!  

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How to Do It:

  • Lie on your left side, legs angled 45 degrees from your hips.
  • Rest your left arm on the floor and put your right hand behind your head.
  • Lift your straight legs off the floor, bringing your torso toward your legs.
  • Slowly return to start. That’s one rep. Do 15 to 25 reps on each side. 

Once you complete our 9 fave ab workouts, you can officially call yourself a PumpUp warrior! Do however many reps you feel works for you and make sure to take rests as you need them! Have an ABsolutely awesome day!

Sources:

http://www.freeworkoutguides.com/workoutguides/p90x-ab-ripper-workout

http://ashotofadrenaline.net/top-25-hardest-ab-exercises-ever-created/

http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion?page=2