Posted on June 13 2018
When most people think of ab workouts, they gravitate towards crunches or sit-ups, but there are so many ways to work out your abdominal muscles that don’t require you to do either! In fact, in this workout that follows, I put together an ab workout that doesn’t even require you be seated or on the floor at all. For me, that’s a bonus because often if I sit down, it’s hard for me to get back up because of my hips (but that’s a different post for another time!). This ab workout is fun and easy, so let’s get started.
Medicine Ball Circles- Medicine ball circles are an great way to build your abs and even though they look easy, they are quite a challenge.
Start with your feet a little more than hip width apart. Firmly grasp the medicine ball (I’m using a 10 lb one here, but you can buy them in many different weights) and engage your core as if someone were about to punch you in the stomach. ‘Draw’ circles in the air with the ball for 20-30 seconds. Make sure you stay breathing even though your core is engaged.
You can also bring the ball in front of you and go side to side with it. Make sure to keep your core engaged and your back straight.
Weighted Side Bends- Weighted side bends work your side abs, called your obliques. They are also great at helping you have more balance.
Stand with your feet hip width apart. Hold a kettlebell or dumbbell in the hand that you will be bending on.Engage your core and bend from the side, lifting the same leg. Hold for 5 seconds, and let your leg down and come back to standing upright. Do this 15-20 times on each side for a set. You can also do this without lifting a leg if your stability is not there. Simply drop your shoulder and bend to one side with the dumbbell or kettlebell on that side making sure to keep your core engaged. I often do this one at the gym with a large 25/45 pound plate..
Twist March- This is similar to high knees, but with a twist!
Stand with feet hip width apart. Engage your core and bring one knee up as far as you can go while simultaneously bringing the opposite elbow to meet it (as close as you can!)Switch back and forth in a slower pace for as long as you can do it. Make sure to stay standing as straight as possible and don’t lean forward too much. This exercise works your obliques as well and helps you with balance, too.
One Arm Rows-
One-arm rows can help strengthen your abs and your back all at once. They are also great for arms, too! I love this exercise because it is a pretty good package of targeted areas.
Stand with your feet hip width apart. Slightly bend at your knees and hips, bringing your body to a slight angle. Engage your core. Now, with a dumbbell in one hand, extend your arm down towards the ground and back up again with your elbows pointing back and to the ceiling/sky. Don’t move your abs at all with this movement, but make sure you breathe. Switch sides and do 15-20 with each arm for one set.
Goblet Squat- The goblet squat is a deep squat that helps you strengthen your core and inner thighs.
Stand with your feet slightly bigger than hip width. Hold a dumbbell or kettlebell that feels slightly heavy to you (it could be as low as 10 lbs if that challenges you enough) in both hands at your chest. Now, dip down into a deep squat. This is done by putting your booty out and engaging your core as if you were about to sit on a chair that’s low to the ground. Come back up by engaging your core and pushing up through your feet.