Here are the 10 ab-blasting exercises I recommend to clients looking to transform their waistlines.
Planks
This list of ab-blasting exercises kicks off with the plank.
Planks stabilize and strengthen your core by engaging the rectus abdominis, transverse abdominis, and obliques.
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Start in a pushup position, and lower your forearms to the ground.
Keep your body in a straight line from head to heels.
Engage your core, and hold the position for as long as it’s possible for you to.
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Hold for 30 seconds, then rest for 15 seconds.
Lie on your back with your hands behind your head.
Switch sides, bringing your left elbow toward your right knee.
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Complete three rounds of 45 seconds.
Focusing on rotational core strength can help youachieve a lean, narrow waistlineby trimming and tightening your obliques.
Sit on the ground with your knees bent and your heels on the floor.
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Lean back slightly, keeping your back straight.
Hold a weight or a medicine ball with both hands.
Twist your torso to the right, bringing the weight or ball to the outside of your right hip.
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Return to the center, and then twist to the left.
Complete three rounds of 45 seconds.
Lie flat on your back with your legs straight.
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Place your hands under your hips for support.
Lift your legs off the ground while keeping them straight.
Lower them back down without letting them touch the ground.
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Start in a pushup position with your hands under your shoulders.
Bring your right knee toward your chest, then switch and bring your left knee toward your chest.
Continue alternating legs at a rapid pace.
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Complete three rounds of 45 seconds each.
Lie on your back with your knees bent and your feet flat on the floor.
Place your hands by your sides for support.
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Lift your legs off the ground, and curl your hips off the floor.
Lower your hips back down.
Repeat for the target repetitions.
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Standing Side Crunches
Standing side crunches target the obliques and improve balance and coordination.
Stand with your feet hip-width apart.
Lift your right knee toward your right elbow while bending your torso to the right.
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Return to the starting position, and repeat on the left side.
Alternate sides for 15 reps each.
Complete three sets on each side.
Lie on your back with your arms extended overhead and your legs straight.
Simultaneously lift your legs and upper body off the ground, forming a V-shape with your body.
Reach your hands toward your feet.
Lower your legs and upper body back down.
Repeat for the target repetitions.
Standing Oblique Twists
Standing oblique twists target the obliques and help improve core stability and strength.
They also narrow your waistline and flatten your stomach.
If you perform them quickly enough, they can be a great cardio exercise.
Stand with your feet hip-width apart, holding a weight or medicine ball with both hands.
Twist your torso to the right, bringing the weight to the outside of your right hip.
Return to the center, and then twist to the left.
Alternate sides for 15 repetitions each.
Hanging leg raises engage the lower abdominals, challenge your core, and increase stability.
For an increased challenge, add ankle weights to up the intensity.
Hang onto a pull-up bar with your legs straight.
Lift your legs as high as you’re able to, keeping them straight.
Lower your legs back down without swinging.
Complete three sets of 12 reps.
