When we talk about ab exercises, you know that you need to challenge yourself both mentally and physically in order to accomplish the number of sets that you have set yourself. However, some abdominal workouts are easier than others but will still achieve the same results as a harder exercise! Here are the four ab exercises that you should try!
Raised Knee Crunch
The great thing about this exercise is that you aren’t able to use another part of your body to help make this easier. It is common for people to create momentum during a move to make it easier but with this exercise, you can’t (you’ll thank us later!)
How to do it: Lie on the floor and place your legs on a flat bench (or hold them in the air at 90 degrees.) Place your hands behind your head and draw your head towards your knees. Once you feel the strain on your abs, return to your starting position. Make sure to focus on your form rather than speed. Repeat this move at least 10 to 15 times a set.
This exercise is another great one for you if you try to make it easier for yourself! All you need is a small unweighted ball and your full concentration.
How to do it: Lie on your back with your legs in a table top position and your knees together. Put the ball on the top of your shins and make sure that it is balanced. Place your hands behind your head and curl your shoulder blades off the mat. With your full concentration, make sure that the ball doesn’t fall and slowly straighten your legs until they reach full extension and pause for a few seconds. Ensure that during the entire exercise, your lower back is pressed into the mat.
Slowly bring back your legs back into the table top position that you began in, keeping the ball balanced on your legs. Repeat this 8 to 12 times.
The Seated Knee Tuck
The seated knee tuck is another great exercise that you can do using a ball!
How to do it: Sit on a bench, hold on for support and squeeze the ball between your feet. Make sure to extend your legs fully in front of you and your torso so that you can form a straight line with your body. Crunch your torso forward and bring your knees towards your chest. When you feel comfortable with your knee tucks, try to intensify the exercise by using a heavier ball. Aim to repeat this movement at least 10 to 15 times per set.
The Reverse Curl and Lift
If you are looking to challenge your abs in a whole new way, this exercise will do it!
How to do it: Grab a mat and lie flat on your back with your hands behind your head. Extend your legs out fully with your toes pointed and lift your heels a few cm from the floor. Once you are in this position, contract your abs, raise your hips slightly off the floor and bend and draw your knees back to your chest. Once you complete the movement, return slowly to your starting position, without touching you heels on the ground (it will be challenging at first!). Try to repeat this exercise 8 times, for a total of 3 sets.
Want to learn more about abdominal workouts and how you can challenge yourself further? Come in to UFC Gym Vietnam today to meet with one of our professional coaches or sign up for a FREE trial!
Baptiste Solente (Calipso)
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