Diversify Your Ab Workout

Written By Cheryl Walker

Tired of doing crunches? Maybe it's time to add something new to diversify your abdominal workout. Here are a few exercise ideas with easy additions to  your abdominal workout!

Dumbbells

Deadbug

dead bug.gif

  • Lay on your back in tabletop position and arms extended to the ceiling holding dumbbells. Extend the opposite arm and leg without lifting the low back of the mat. Return to the starting position and do the other side. 

Oblique twist

Seated boat twist.gif

  • Start sitting on a mat with knees bent and toes lifted. Lean back and hold once you feel your abdominals activate. From here, hold the weights close and twist our trunk slowly from side to side while maintaining active abdominals throughout the movement.

Long leg mini crunch 90 deg.

Long leg mini crunch 90 deg..gif

  • With legs at 90 degrees and arms straight towards the ceiling holding both sides of a dumbbell. Crunch the upper body as if reaching the dumbbell towards the ceiling. 

Ball

Leg lifts “U” shape

leg lift U.gif

  • Place the ball between your ankles. Lower both legs down one side and up the other side tracing a “U” shape.

Crunch with ball

crunch with ball.gif

  • Place the ball between the knees in tabletop position. Crunch up towards the ceiling while maintaining squeeze on the ball.

Exercise band

Bicycles

Bicycle .gif

  • Lay on your back with the band above the knees. Start in tabletop position (knees bent at 90 deg and lifted) Place your hands behind your head, crunch up bringing your elbow towards the opposite knee. Switch to the other side.

Butterfly crunch

Butterfly Crunch with Band

  • Laying on back with legs in butterfly position. With arms behind the head, lift the upper body into a crunch. Chin should be moving towards the ceiling. 

Alt. knee to chest with pulse

Alternating Knee to Chest Exercise

  • Lay on your back bringing one knee into the chest. Upper body is lifted and the abdominals are active and tight. Hold and pulse for 2 beats before switching to the other side. 

Sometimes you just need something new to get your muscles working in a different way than you're used to. If you have any of these items at home, try adding it into your abdominal workout routine!

 
Featured
If you struggle with side planks, try 5 exercises in this position
If you struggle with side planks, try 5 exercises in this position

Do you struggle with side planks? Try a modified version on your forearm and knee. You can add different exercises in this position to work the side body while working towards a full side plank.

Pilates Mini-ball Core exercises
Pilates Mini-ball Core exercises

I love using the mini-ball for core exercises. Here are some favorite go-to exercises, using the mini-ball under the sacrum. In this position, the core remains active throughout the leg movements. The ball makes it difficult to balance, engaging more core musculature compared to lying on the mat. The extra challenge is great for your core and a lot of fun too!

Daily Tips to Keep Your Back Healthy
Daily Tips to Keep Your Back Healthy

If you're seated in a chair for most of the day or maybe have a history of lumbar disc issues, keep these stretches in mind. Try to do them daily to keep you back in great shape. 

Diversify Your Ab Workout
Diversify Your Ab Workout

Tired of doing crunches? Maybe it's time to add something new to diversify your abdominal workout. Here are a few exercise ideas with easy additions to  your abdominal workout!

If You Struggle With Push-Ups, Try These 4 Movements
If You Struggle With Push-Ups, Try These 4 Movements

Push-ups are often an intimidating and difficult exercise, especially for beginners. Even though I exercise regularly, I am prone to pinching (more specifically, impingement) in my right shoulder. This is probably while I try to avoid push-ups when doing an arm workout. The best way to gradually learn how to do a push-up is to break down the movements into parts and practice them individually.

3 Ways To Make Basic Exercises More Challenging
3 Ways To Make Basic Exercises More Challenging

There are a few simple ways to make basic exercises work harder and feel like new. Take a squat for example, it’s an exercise that can get a little tired. Sure, you can add weights or other equipment to make it harder. An easier way you can make the exercise more challenging is by adding any of these 3 ideas.

Exercises For A Healthy Gut
Exercises For A Healthy Gut

Research has concluded that exercising regularly helps support healthy gut function. There are several types of exercise that work best to support our digestive system. Several studies have shown you can actually alter the composition of your gut with exercise.

Gut Health and the Microbiome
Gut Health and the Microbiome

For anyone who has had digestive issues, you’ve probably heard the word “microbiome”or maybe the term “gut health.” I’m currently going through a flare up which hasn’t happened to me in 6 years. It can be really frustrating dealing with these gastrointestinal (GI) issues, especially if you don’t know what's causing them in the first place. I often need to remind myself that these annoying symptoms won’t last forever AND there is a lot I can do to help manage my situation. When dealing with our GI system, something critical to understand is the balance of our microbiome.

Meet at the Barre
Meet at the Barre

Barre can be beneficial for everyone, regardless of your fitness-level. As a physical therapist, I’ve been able to incorporate elements and techniques of Barre to help some of my senior patients with standing balance and coordination. It can easily be adjusted for all levels. At the other end of the spectrum, if you’ve dreamed about having long and lean muscles, it’s your chance to unleash your inner ballerina and work towards your fitness goals.

Evidence-Based Benefits of Meditation
Evidence-Based Benefits of Meditation

Before I started meditating, I had this preconceived notion that I would not be able to focus long enough to reap its benefits. My mind often wanders and quickly becomes entangled in planning. My initial goal was to start off with a 5 minute meditation. Honestly, I couldn't do it, so I ended up starting with little 1 minute meditations where I solely focused on breath. Here are some evidence-based benefits of meditation.

Cheryl Walker
Previous

Daily Tips to Keep Your Back Healthy
Next

If You Struggle With Push-Ups, Try These 4 Movements