Abs Workout #1

The Roll up – place yoga ball under thighs so that your basically in a downward plank pose. Keeping hand in same spot, roll body upward using your abs as the main driving force and stop when toes are on the ball. Roll back out and repeat. 3 sets 15 reps.

get up

Side Bent Twist Plank – Doing a side plank, take opposite arm (the on your not resting on) and twist toward other shoulder. Keep abs tight and contact them every twist. 3 sets 11-15 reps. The slower you go the better the workout will be.

side plank

Standing Crunches – stand tall, hands can either be behind your head like in the picture or tight at your sides with fists by cheeks and elbows in by the ribs. (almost in a boxing stance) and your going to crunch to the side. alternating sides each move. Make sure your using core as the main force of movement. 3 sets. 20 reps.

standing

Dolphin Toes- kind of like before but without the ball. I want you to do the same thing but arching your back. Hold both positions for 30 seconds. Do as many as you can!

dolphin

Yoga Boat– Lying down, lift both begs just above the ground to they aren’t touching as well as your neck and head. Using mainly your core, lift body up so that your sitting in a V position and hold for 30 seconds. lower body back down, but go to starting position so that your legs ad neck aren’t hitting the ground. During this whole exercise, the only thing that should be touching the ground is your back. 3 Sets, 15 reps.

yoga boat

Rotating Ball Plank-  Keeping shins on yoga ball and arms straight out on floor, using core, twist body to the left and right making sure to keep abs tight and contracted. Do 3 sets. 20 twists on each side (making it 40 twists total per set)

rotating

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