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Ab exercises are great for strengthening your core, which will benefit you in both sports performances and everyday life. When performed on the floor, however, these exercises can sometimes be strenuous on your neck and back. Get off the floor, and give your spine a rest, by trying out a few standing ab exercises. By upgrading to standing exercises, you will also work more muscles and burn more calories than floor crunches. You can also add varying resistance, such as dumbbells, cables, body weight and more for maximum results. Side Pull-Downs This exercise will target your obliques and define your waistline. Begin by standing with your feet shoulder-width apart and extend your arms over your head. You will then shift your weight to your left foot and lift your right knee out to the side. During this movement, you will also bend your right arm and pull the elbow down to your thigh. You then need to extend your leg and arm back to the starting position, tapping your toe on the ground. Do three steps of ten on each side. Cross Punch Firm your lower belly and target the transverse abdominal muscles while letting off some steam with this cross punch routine. Start with your knees slightly bent, feet shoulder-width apart and abs flexed. Bend your arms so that your fists are chin-level. Keeping your feet planted, twist to the left and punch with your right arm, contracting your lower abs with each punch, and then return to starting position. Repeat until you have done 20 reps on each arm. Double Arm Reach Not only will this movement strengthen your abs, but it will also strengthen your glutes, quads and hamstrings. Start in a squatting position with your feet wider than shoulder-width apart, and your clasped hands pushed to the floor. (You can also use a dumbbell if you prefer more weight.) You will then straighten your legs and raise your arms to the right. Do this 20 times on each side. Knee Twist The knee twist is another simple method for whittling your waist down and packing on muscles. Starting in a squat position, bending your hips and knees, bringing your hands behind your head. Stand up and twist to your left while raising your left knee, pulling in your right elbow. Lower and repeat. If you would like more help reaching your fitness goals, don’t hesitate to make an appointment with a personal trainer to coach you through and work alongside you on your routines. A custom exercise plan created just for you can be provided by Ralph Roberts. He will also hold you accountable and encourage you through each step. |
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