You don’t have to drop hundreds of dollars on workout classes or expensive equipment to have a bangin’ bod. All you need is the knowledge of how to use your own body resistance (as well as some killer ab moves). If you do all of these moves, you’re sure to feel the burn and start to see chiseled results soon after.
Place your hands behind your head in the standard crunch position, to support your neck, and raise your legs into tabletop position, touching each elbow to the opposite knee and getting deep in your side abdominals, performing sets of 10s repeatedly.
With shoulders over wrists and spine in a neutral position, get in a push up position without bending your arms (but don’t lock them out either). You can perform this in many variations, such as single leg planks or touching each hand to the opposite pectoral.
This is exactly what it sounds like – you’re crunching your body into a V position without rounding your back, and need to hold that “v” position for three seconds each time , which is a rep. See how long you can challenge yourself to do better than your best, and your core will be tight in no time.
Lying on your back with hands either by your side or tucked under your pelvis, keep legs as straight as possible without locking them out and raise them so your heels point at the ceiling., lift your glutes off the floor and feet towards the ceiling as your twist hips to the left, feet point right, then lower, lift, and twist to the opposite side. That’s one rep and we’re already tired.
Start in a forearm plank position with feet hip width apart, then raise your hips up into the air as high as possible, squeezing your abs as you pause at the top, and then go back to your starting plank position. Upper abs will say thank you!
This is a Pilates move that’s low impact and great for your back. Lying flat down, slowly lift your upper body up starting with your neck and shoulder-blades and mid spine. The slower you go, the harder the move. Work till you get the shakes!
This is one of the only moves that requires equipment, but if you don’t have a medicine ball, you can always use a heavy can of beans or another weighted substitute. Sit with your upper body vertical and knees bent. Holding the medicine ball with both hands, twist towards one side and then the other, squeezing your obliques and keeping balance.
Frog Sit Up
Lying on your back, press your heels together and splay your knees so they’re pressing towards the ground. Cross your arms over your chest or behind your head, squeezing abdominals to lift your shoulders high off the ground. Slowly lower and repeat.
This works out your back body, which is often forgotten in the workout. Lie on your stomach, with your legs stuck out straight and wide behind you, with arms stuck out straight, like you’re trying to fly, squeezing your back the whole time. Lift your upper body then lower. Do the same with your legs. Then, lift together, and repeat.
This is a great way to integrate some cardio into your ab-strengthening game. Starting in plank position, draw one knee into your chest, holding abs tight, then place it back to plank position as you do the same with the opposite knee, using each leg to get leverage off the other. Play around with speed – alternate slow sets and fast sets.
Apply these exercises on a daily basis and the results will come!