Top 12 Most Effective Ab Exercises Lv2

LEVEL 2 Watch for the REPEATS
Abs are my favorite muscle group to workout. So this one is for you. LOVE YOU ABS!

WARM-UP: Make sure to do your WARM-UP it’s a big part of your workout. GO HERE if you haven’t done it yet.

TOOLS: exercise band, swiss ball, matt, free weights, chin-up bar and, kicking bag (optional)

Note: Listen to your body at all times and if for some reason you can’t keep up try harder next time. You are only trying to beat your best effort not everyone elses. So give it your best.

STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit.

  • Side Plank Raises (20 reps)
  • Plank (hold 1-3 minutes)
  • Knee Pump (1 min.)

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the third circuit.

  • Side Shaper (20 reps)
  • Elevated Leg Crunch (20 reps)
  • Dolphins (20 reps)
  • Swiss Ball Oblique Crunches (20 reps)
  • Swiss-Ball Jackknife (20 reps)

STRENGTH CIRCUIT 3
Perform one set of each exercise without resting. For example, you’ll  do the prescribed number of repetitions of the first exercise, and  immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the first circuit. You will repeat 2 more time  all Circuits without brakes  in between as written.

  • Pull Up Bar Twists (20 reps)
  • Plank Pike-Up (20 reps)
  • Dumbbell Side Dips (20 reps)

STRENGTH CIRCUIT 1
Side Plank Raises

Either do this exercise with one foot in front of the other or to make it even more difficult, stack one foot on top of the other. You can also increase the difficulty by holding a weight on your hip. Get into the position shown. Raise your hips as high as you can and squeeze those obliques. Lower your hips back to just above the floor. Repeat and then swap sides.

Plank

Lie face down on a mat, push off the floor, keeping forearms on the mat, elbows under shoulders, rising up onto toes. Keep your back flat, in a straight line from head to heels. Tilt your pelvis so your bum doesn’t stick up in the air! Hold for 2 minutes

Knee Pumps

Hold the kicking bag with both hands – If you don’t have a bag then just pretend to hit something. Stand with one leg in front of the other. Using your back leg, knee the bag with as much force as you can. Waste that bag! Do it again and again and again. 1 minute each leg.

STRENGTH CIRCUIT 2
Side Shaper

Lie on ground on right side, propped up on right forearm with shoulder directly over elbow, left hand on hip. (Or place left hand on ground in front of you for balance.) Lift hips off ground until body forms a straight line from head to feet. Pause, then raise left leg about 6 inches higher. Make it easier: Keep legs together. Lower left leg, then lower hips to ground. Do 20 reps; switch sides and repeat.

Elevated Leg Crunch

Make your core workout more challenging by adding this elevated leg crunch. Make sure you use a lightweight ball (not a medicine ball). Assume start position as shown by placing a non-weighted ball between your feet. Bring hands behind head for support, and lift head, neck, and shoulders off floor by contracting your abs. Return to start position. Repeat 20 reps

DolphinsBegin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you’ll end up in a high bridge position. Exhale as you perform this portion of the movement. Lower back down slowly to your starting position as you breathe in. Don’t let your back sag downwards. Repeat for the recommended 20 reps.

Swiss Ball Oblique Crunches

You can get a fantastic oblique workout with just this exercise alone! It hits your obliques hard. Control the difficulty by using more or less weight. Find a wall, or something to jam your feet against. Put the center of your body onto the swiss ball.
Crunch your oblique muscles and lift your upper body to the sky. Squeeze your obliques at the top of the movement. Hold for about 1/2 a second. In a controlled movement, lower yourself. Repeat 20 reps.

Swiss-Ball Jackknife

Start in pushup position, but with your shins on a Swiss ball. Your body should form a straight line from ankles to head. Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees. Pause, and return to the starting position. Do 20 reps.

STRENGTH CIRCUIT 3
Pull Up Bar Twists

Hang from your pull up bar. Raise your knee’s up to chest height. Twist your knee’s to the left. Twist your knee’s to the right. Keep alternating between left and right for 20 reps.

Plank Pike-Up

Take an exercise ball and lie on top of it with your shins on the ball and your palms on the floor under your shoulders. Now use your abs and legs, rolling the ball to your middle, lifting your hips and keeping your head down between your arms. (Your body should be in an inverted “V” shape.) Hold here for 1 count and then roll back to the start. Be sure to pull your abs in and keep your head even with your spine as you move in and out of the “V”. Repeat for 20 reps)

Dumbbell Side Dips

To make this exercise as effective as possible try to get a large range of motion. Exaggerate the height of your movements up and down. Hold a weight in one of your hands.

Bend your body whilst lowering the weight closer to the floor. Go as far as you can.
Now bend the opposite way and lift the weight as high as you can. Do 20 reps and then swap sides and repeat for another 20 reps.

You will repeat 2 more time  all Circuits without brakes  in between as written.

Great job!! Alright don’t forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

Rebecca asked me “I know I am not supposed to use y neck muscles but it’s like my neck takes over and my abs are never working. What do you suggest!?!”

Well, truthfully I find this “Abdominal Tonner Belt” to do the trick and use it everyday. I really do love it and it is a great way to get an ab workout without over working the legs or neck. You still need to do your ab exercises but this is a nice bonus. Note: the days my abs are really sore I won’t use this ab belt, I will give my abs the day to heal.

Here is the link:

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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