4 Exercises To Tight Toned Abs

4 Exercises To Tight Toned Abs

Your core is about more than just your abdominal muscles. Not only does it facilitate movement, but it also protects your inner organs and central nervous system. Therefore, a strong core is imperative to your overall health and wellbeing. These abdominal exercises will not only work the superficial six-pack muscles but also engage all layers of your core from the front to the back of your body. Grab a weighted medicine ball, incorporate these moves into your next workout and start sculpting that six-pack!

1. Medicine Ball Twist

Start seated with feet on ground and knees bent, holding ball to your chest. Raise feet off the ground into a low tabletop position. Twist your torso to the right as you move knees to the left. Rotate back to center, then over to the left. Prevent your knees from touching the ground and keep hips stable and core tight throughout the movement. Alternate for 15 to 20 reps.

Need a challenge: Lie on your back with feet straight up toward the ceiling. Curl up and rotate slightly to the right, while you allow legs to fall toward the left. Without feet to touching the ground, bring them back up then allow them to drop toward the right, while you crunch up and toward the left.

2. Medicine Ball Crunch

On your back with knees bent and feet flat on the floor, hold ball with arms extended overhead. Curl up lifting shoulders off floor, squeezing abs in as you raise the ball overhead and in front of you as you sit up, just like a traditional crunch, but holding the ball. Allow the ball to gently fall overhead, as you lower down to starting position. Do 15 to 20 reps.

  • Russian Medicine Ball Twist

Sit with knees bent and feet flat on the floor, holding medicine ball to your chest, lean back slightly at a 45-degree angle to the floor, engage core. Keep feet flexed with heels lightly touching floor. Rotate to the right, keeping the ball at your chest and twist. Return to starting position then rotate to the left. Do 15 to 20 reps per side.

  • Medicine Ball Plank

Place both hands on the medicine ball with arms fully extended and legs straight behind you. You’ll be in a high plank position but with the added challenge of balancing your hands on a ball. Keep abs tight, hips level, and shoulders down and back. Hold for 30 to 60 seconds.

For more information on sculpting your core, strength training, improving your physique, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.

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Training Innovations
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Albuquerque, NM 87107
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