I’m a believer in the “big rocks”, the staples of a healthy program: squat, push, pull, weighted carry. Do these things regularly and progressively and you’ll have a solid core. Sometimes you need some accessory ab work though, and people ask me for more ab work all the time. So, here you go: a simple (but not easy) equipment free home ab session. Enjoy!!
The Session
In the next paragraph are the 5 exercises for this session. Do 10 reps of each exercise and then move immediately to the next one, resting at the end of each 5 before the next round, or as you need. If you can continue without your form suffering, continue. Where there is a right and left exercise, do 10 on each side. Run through this session 3-5 times. If you’re still raring to go, you can add another set!
The Exercises
Each exercise name is a link to a YouTube how-to, and pictures and explanations are below.
Crunch
- lay on your back, supporting your head if you choose
- using your abs, think about bringing your ribs closer to your hip bones
- this is not a sit-up; it’s a partial range of motion crunch
Toe Touch
- lay on your back with your legs in the air
- reach your right arm toward your left toes in a quick crunch motion
- reach your left arm toward your right toes in a quick crunch motion -continue alternating sides
Lying Leg Extension
- lay on your back with knees bent at a 90 degree angle
- keep knees directly over hips, not pulled into your chest
- using your abs, press your low back into the ground
- slowly extend your right leg until your knee is straight and heel is close to the ground
- stop if your low back pops off the ground
- if your low back pops off the ground, don’t bring your heels as close to the ground
- bring your leg back to the 90 degree bent position and repeat with the other leg
Breaststroke
- lay flat on the ground with arms extended in front of you
- head should be facing the floor, not looking in front of you
- make a wide sweep with your arms around and slightly extend your upper body off the floor
- as arms reach your sides, tuck your hands by your sides as you again extend your arms in front of you
- inhale as you sweep your arms wide toward your sides
- exhale as you return your arms to your starting position
Plank Knee to Elbow
- get in plank position from hands
- maintain a straight body position from your legs through the crown of your head
- keep your back engaged so your shoulders don’t shift up into your ears, and you don’t sink toward the floor
- bring your right knee toward your right elbow
- return right foot to floor and perform the same movement on your left side
- your knee probably won’t touch your elbow, and that’s ok. Don’t crunch to reach it
