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| Swiss ball pike crunch |
Preparation
Movement
Tighten your abs and pull your feet toward you, so that the ball is near your chest.
Your hips should be bent and pointed toward the ceiling.
Hold for 2 seconds and slowly roll the ball back to the starting position.
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| Flutter Kicks |
Preparation
Start by lying flat on your back on a mat with your arms by your sides and your palms down.
Extend your legs fully out with a slight bend in your knees.
Lift your heels about 6 inches off the floor
Movement
Make small, rapid up and down scissor-like motions with your legs.
The key is to focus on having your midsection do all the work and to keep your abs
constantly contracted throughout the exercise.
Slowly raise body up to full plank position, weight evenly distributed between hands and feet
Ensure core is engaged and back is flat to avoid unwanted pressure on the lower back
Repeat with alternate knee
Ensure back stays flat throughout. A relaxed core will cause the back to dip towards the mat which can cause lower back pain/pressure
Tempo: Alternate knee 1 x per second
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| Leg Raises |
Preparation
Lie supine on bench or mat. Place hands out to sides
Movement
Keeping knees straight, raise legs by flexing hips until hips are completely flexed. Return until hips and knees are extended. Repeat.
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| medicine ball mountain climbers |
Preparation
Begin with hands on medicine ball, in half plank position with knees on the mat
Slowly raise body up to full plank position, weight evenly distributed between hands and feet
Ensure core is engaged and back is flat to avoid unwanted pressure on the lower back
Movement
Bend knee up into chest. Return foot to mat
Repeat with alternate knee
Ensure back stays flat throughout. A relaxed core will cause the back to dip towards the mat which can cause lower back pain/pressure
Repeat: 1–2 minutes
Tempo: Alternate knee 1 x per second
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| Medicine Ball V Ups |
Preparation
Lie face up with a medicine ball between your hands and your arms extended behind you
Movement
Keep your arms and legs straight and then raise your feet an inch off the floor.
Raise you torso any legs up at the same time and touch the medicine ball to your feet.
Hold for a moment.
Lower down to starting position with arms and ball behind your head.
More ab workouts
http://7minutefitnessworkout.blogspot.co.uk/2015/09/sculpt-abs-youve-always-wanted_4.html
More ab workouts
http://7minutefitnessworkout.blogspot.co.uk/2015/09/sculpt-abs-youve-always-wanted_4.html
