Advanced Core Sexy Stomach-Sculpting Moves with Variations
Welcome to Advanced Core! This is called advanced core, because we are adding some elements like resistance and balancing using weights. It s very important to train your back muscles in conjunction with your abdominal muscles to build a strong, balanced core, so do not neglect your back strengthening. I train my abs in a variety of different ways and with moves that hit all the different abdominal muscles. I love including some, or all of these moves in my circuits when I m at the gym. I ve included variations for some of these exercises for you in case you don t have the same equipment in your gym, or you re still building your strength. Go at your own pace - I had to build up to them too! Remember, paying attention to your form and training your muscle groups in balance is key to getting stronger and preventing injury.
Move 1: Hanging Leg Raises Amazing for sculpting the lower abs, this move incorporates your upper body as well. Be sure to keep your shoulders and back engaged, so you don t injure your rotator cuff. Begin hanging from an overhead bar with your shoulders and back engaged. Using your core, raise your legs up straight as high as you can. Notes on form: when hanging, keep your core engaged to protect your back. If hanging is painful, you can perform this exercise lying on the floor and raising your straight legs up and lowering them see Variation 3.
Variation 1: Begin with straight legs, and lift up with bent knees. This is a good way to work up to straight leg raises. More advanced: tilt your torso backwards as you raise your knees and really engage your abdominals.
Variation 2: I also do this with bent knees and alternate the leg raises side to side. Really gets into those deep transverse abdominal fibers and lower obliques. Remember to keep your shoulders engaged and a slight bend in your elbows. You can also use a strap to support your arms.
If you want to avoid hanging, use this move to increase strength in the lower abdominals. Use your hands to stabilize, and engage your core to lift your legs and pelvis off the bench. This move is great on its own. Variation 3:
Move 2: Ball Crunch-Ups This is one of the tougher ball crunches that really sculpt and strengthen your upper abdominals. The stability ball engages your deep core muscles while simultaneously utilizing your upper abs. Begin by bringing the ball as close to the wall as possible without it touching. Position your feet in a ladder or area you can safely hook them into at ball height. Lower your body to a decline position and crunch up, keeping soft fists under your chin to ensure proper neck alignment. Notes on form: always position soft fists under your chin to keep your spine aligned. Keep your core engaged to protect your back.
Variation 1: You can also begin at less of a decline which I d recommend if you re new to this exercise. I started here, and now can go all the way down after practicing about once a week for a month. Another variation I like is beginning either all the way down or part way, and just coming up to 45 - then lowering back down to repeat. Never lets the tension off.
Variation 2: Lay across the exercise ball, with it positioned just above your glutes. In one motion, tilt your pelvis up and lift your upper body into a crunch. Don t pull on your neck, and really squeeze through your abdominals before lowering down. Notes on form: notice my toes are pointed this is because this ball is a little large for me. The best size ball to use is one that allows your knees to be at a 90 angle. If you have a bigger ball, stay on your toes.
Move 3: Triangle Crossover Bends This move involves a static dumbbell overhead hold, so it s a bonus move for your upper body. The added weight really works the deep obliques! Begin by holding 2 dumbbells, one overhead and one at your side. Rotate to your right, bringing your left hand to your right ankle. As you stand up, raise your left arm high to repeat.
Move 4: Single Leg Weighted Plank This total body complex move really takes the plank hold to another level. You ll be engaging your deep core stabilizers to hold the plank position with the weight on with the added challenge of alternately raising each leg. Position a weighted plate between your hips and lower back, and come into a plank position. Raise your right leg and hold for a count of 5, then lower it and raise your left. Avoid shifting from side to side as much as possible. Notes on form: keep your core engaged by scooping your tailbone under. Make sure that your shoulders are stacked over your elbows and wrists, and that your shoulders aren t hyper extended.
Variations: Variation 1: Hold plank. Use good form and squeeze your core. If your wrists hurt, you can hold dumbbells to keep them straight. Variation 2: Hold a forearm plank. You can add the weight to this and do alternating leg raises too.
Move 5: Rotational Wall Ball Throws The weight from the ball works your internal and external obliques, and also adds the mental exercise of eye-hand coordination. Begin with your legs bent slightly and engage your core. Start with a wind up, and keeping your arms as straight as you can naturally to make the move come from your abdominals, and not your shoulders - - fire the ball at the wall. Catch it as it comes back and twist back to start. You can also let the ball bounce on the ground once as it comes back as a variation.
Thank you for trying these exercises! I ll talk to you soon! Enjoy the moves, and be sure to connect with me online so I can hear about your progress! Get More Abs Moves on my Blog! CLICK HERE >>