Dynamic Abs - Unique and Challenging Moves for Your Core

Tired of crunches?  No worries...there isn't a crunch in this workout.  Instead, you have a wide variety of dynamic, challenging exercises that will work all the muscles of your core.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
An exercise ball, a medicine ball and a resistance band.

How To

  • Warm up with a few minutes of light cardio
  • Complete 1-3 sets of of each exercise below, resting for 20-30 seconds between sets

Woodchops

Band Woodchops
Paige Waehner

Anchor a resistance band near the floor and stand with left side facing it. Hold handles with both hands and begin in a lunge position facing the anchor point, arms straight.  Turn, pivoting on the feet and sweep the arms diagonally up to the other side.  Return to start and repeat for 12-16 reps before switching sides.

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Ball Pikes

Ball Pike
Paige Waehner

Lie facedown with ball under shins/ankles, body supported on hands (like a pushup). Beginners, bend the knees and roll the ball in towards the chest--try to keep your back straight and contract the abs. Roll out and repeat. Advanced, keep the legs straight, contract the abs and pull the ball in in a pike position until toes are on the ball.  Repeat for 12-16 reps.

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Plank on the Ball with a Leg Lift

Plank with Leg Lift on the Ball
Paige Waehner

Place the ball under the shins or toes (harder) and the hands about shoulder-width apart on the floor.  Contract the abs to hold the body in a straight line from head to toe and lift the right leg off the ball a few inches, hold for a few seconds and lower. Repeat on the left leg, alternating feet for 8-16 reps on each side.

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Ski Abs

Ski Abs
Paige Waehner

In a plank position, jump the feet forward and to the left, landing in a squat with your feet behind your left hand. Jump back to plank and then jump to the right, alternating sides for 12-16 reps.

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Kettlebell Windmills

Windmill Kettlebell
Paige Waehner

Hold a weight in the right hand, turning the right toes out and the left toes forward, almost like you're standing on a surfboard.  Take the left arm straight up and lean to the right, bending the right knee as you lower the weight towards the floor.  Look up at your left hand for more of a challenge.  Straighten back to start and repeat for 12-16 reps on each side.

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Oblique Arm Sweep

Oblique Arm Sweep
Paige Waehner

Sit with legs bent, back straight, arms extended straight out in front of you. Lean back to a point where you feel your abs contract, but avoid arching or straining the back.  Contract the abs and sweep right arm down and behind you in a half-circle motion, leaning the torso back a few inches. Sit back up and repeat on other side for 12-16 reps.

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Med Ball Knee Drops

Medicine Ball Knee Drops
Paige Waehner

Lie in the floor with knees pulled in over the chest. Place a ball between knees and stretch arms our to the sides like an airplane, palms facing up. Contract the abs and twist the hips to the right, bringing knees towards the floor (keep your shoulders flat on the floor). Don't touch the floor, but use the abs to bring knees back to start and go to the other side. Repeat for 12-16 reps.

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Side Plank with Leg Lifts

Side Plank Leg Lift
Paige Waehner

Begin in a side plank, balancing the left hand and the outside of the left foot (feet stacked or staggered). Lift the other arm straight up and hold that position as you lift and lower the right leg just a few inches. Complete 8 reps and switch sides.

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