Begginers’ moves
Front Plank
Targets: transverse abdominals
You should begin on the knees and hands and contract the belly and back muscles, drop down to the forearms while extending the legs out behind you, and you should end up resting on the balls of your feet.
The hips should be up, the back should be straight, and relax the neck. Remain in this position for 3 seconds, and then return to the initial position. Repeat the exercise 10 times.
Butterfly Crunch
Targets: rectus abdominus (“six-pack”)
While lying on the back, place the soles close to your body and bend the knees to the side. The hands should be behind the head and the elbows in the same line with the ears.
The back should lie flat on the ground and thus contract the belly muscles, breathe in and curl your chest up a few inches off the floor toward the legs. Lower to return to the initial position. Repeat this exercise 10 times.
Side to Side
Targets: obliques (sides)
Bend the knees while lying on the floor, and the feet should be flat on the floor and the arms by the sides. Breathe in and contract the belly muscles by sliding the right hand toward the right foot.
Keep the head and neck aligned, and the lower back pressed to the floor. Return to the initial position, switch sides and do 15 repetitions.
Intermediate Moves
Scissors
Targets: obliques
Keep the finger behind the head and lie on the floor. Tighten the abs, elevate the left knee and touch it to your right elbow. Return to the initial position, and then lift the right knee and touch it to your left elbow.
Switch sides for 15 reps, in 2 sets, but make sure you are engaging the belly muscles in a smooth motion, but the hands are relaxed in order not to pull on the neck.
Fingers to Toes
Targets: rectus abdominus
The legs should be straight and extended towards the ceiling. The arms should lie by the body, and you should be in a lying position.
Breathe in and tighten the abs as you crunch up from the waist and extend the hands toward the toes. The back should remain flat on the floor. Repeat in 2 sets of 15 reps.
Reverse Crunch with Resistance Bands
Targets: transverse abdominals
Bend the knees while lying on the back, the arms should be by the body, and hold one end of a band in each hand, with the band wrapped around tops of shins. Lift the knees toward your chest until the hips are elevated and leave the floor.
Remain in this position for 3 seconds; then, return to the initial position. Repeat 10 times in 2 sets.
Advanced Moves
Leg Swings
Targets: obliques
Lying on the back with the arms out to sides, legs and feet lifted, breathe in and draw navel in toward spine as you lower legs to left side about 5 inches from the floor. Return to the initial position and do the same on the right. Switch sides 15 times, in 3 sets.
Ball Leg Lift
Targets: transverse abdominals
Lie with the face down on a ball and roll forward until the hands are placed on the floor. In this position, only the tops of the feet should be flat on the ball.
Lift the left leg a few inches towards the ceiling, while keeping the back and right leg straight, hold for 3 seconds, and lower it, Repeat this 10 times, and then do it with the opposite leg. In order to obtain best results, you should add 2 repetitions each week.
Knee-Ups
Targets: rectus abdominus
Brace yourself between the backrests of two sturdy chairs, keep the elbows slightly bent, your shoulders should remain down, and the neck relaxed, while the head and the chest are elevated.
Your abs should be tight, breathe in and slowly bring the knees to your chest, but avoid swinging back and forth. If you find it a bit difficult at the beginning, you can raise one knee at a time. Repeat in 3 sets of 15 reps.
Source: healthyfoodhouse.com
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