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28101 Paseo Azteca

San Juan Capistrano, CA 92675

(949) 395-2878 US   •   +52 (998) 240-1999 MX 

info@aquastrong.com

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Ab Exercises

Your Stability & Fitness Workout Starts Here!

Work towards achieving that six-pack with these ab exercises that tighten your abdominal muscles while protecting your spine.

Single Leg Plank

Starting Position: Lie on your stomach with your hands directly under your shoulders and elbows in close to your sides. Contract your quadriceps to extend your legs and flex your ankles. Contract your core and abdominal muscles to stiffen your torso.

Upward Phase. Push through your hands to lift your torso off the mat, maintaining a tight body. Life one leg. Avoid arching your lower back or lifting your bum in the air.  Hold this position for a specified time. Repeat and switch legs.

Downward Phase: Maintaining a tight body, gently lower yourself back onto the mat.

Body Parts:

Abs

Difficulty: Intermediate

Glute Bridge

Starting Position: Lie on your back with knees bent and your feet hip-width apart. Contract your abdominal muscles to flatten your low back into the mat.

Upward Phase: Gently exhale. While holding your abdominal contraction, press your heels into the mat and lift your hips up by contracting your glutes.

Lowering Phase: Inhale and slowly lower yourself back towards your starting position.

Body Parts:

Abs, Butt/Hips

Difficulty: Beginner

Bicycle Crunches

Starting Position: Lie flat on your back with knees bent, feet on the mat and fingertips behind your head.  Engage your abdominal muscles, pull shoulders back and down. Bring knees directly over hips to tabletop.

Exhale and bring your right knee towards your chest while extending your left leg, keeping it elevated off the mat. At the same time, contract your abs, lift your left shoulder blade off the mat and rotate your trunk  to drive your left elbow towards your right knee.  Hold for 1 – 2 seconds then return to starting position  & repeat on opposite side. 

Body Parts:

Abs

Difficulty: Intermediate

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High Knees

Starting Position: Stand with your feet hip-distance apart knees slightly bent. Focus on a stationary object in the distance.

 

Upward Phase: Lift one foot off the mat bringing knee towards chest. Rapidly alternate legs. Make sure to  stay on the balls of the feet and exaggerate a high-knee action. Emphasize springing off of the balls of your feet and landing softly. 

Body Parts:

Abs, Legs

Difficulty: Advanced

Cobra

Starting Position: Lie on your stomach with your hands by your sides, directly under your shoulders and hands facing forward. Extend your legs and plantar flex your ankles.

Upward Phase: Exhale, pressing your hips into the mat and lifting your chest. Hold for 15 - 30 seconds. Return to mat.

Body Parts:

Abs, Back

Difficulty: Beginner

Scissor Kick

Starting Position: Lie on your back, and lift your shoulder blades off the mat. Lift your right leg off the mat, and bring your left leg to 90 degrees, gently holding the left shin.

 

Keep your upper body lifted as you pulse the legs twice in the open position and switch legs.

 

Repeat the scissor action 8 times.

Body Parts:

Abs, Legs

Difficulty: Intermediate

 Exercises By Body Part 

Abs

Arms

Back

Butt/Hips

Chest

Full Body

Shoulders

Legs

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