Author: Lindsay Hogg

Hopefully these ab exercises will help you mix up your regular crunch routine. Core is such an important part of your fitness routine. It helps protect your lower back and can definitely take your yoga practice, running, cross fit or muscle building to the next level.

1. The Push

Looks and sounds simple, but trust me, you will feel the burn. Bring your legs to a 90 degree angle, flex your toes towards your face and place your hands on the tops of your thighs. Push your hands into your thighs while pushing your thighs back into your hands. *Make sure your lower back is flat on the mat and engage your core!

2. Leg lifts

Bring your hands (palms down) to your lower back. Start with your feet to the ceiling, flex your toes towards your face and take 3 deep breaths.

Lower your legs 30%, hold here and take 3 deep breaths.

Lower your legs half way and hold here, take 3 deep breaths.

Lower your feet 2 inches off the floor, lift your shoulders and look at your feet. Take 10 breaths here and slowly raise your feet back to the ceiling. Repeat at least 3 times. *Flex/engage your legs and use your core to lift and lower them.

3. High Boat/Low Boat

Start with your sit-bones on the floor, a straight back and your feet as straight to the ceiling as you can (most come to about a 90 degree angle). Bring your arms out wide and hold here for 5 breaths.

Bring your hands together in the middle of your stomach. Using your abs, lower all the way down to the floor.

Come back into high boat and repeat this process in sets of 5-10. *Be sure you use your core here or you could hurt your lower back. A modification would be to hold the backs of your thighs when you’re in high boat and bring your hands flat to the mat as you lower and raise back up.

 

4. Row Your Boat

Come into high boat (see above). Bring your hands to heart center. Interlace them like you’re holding a paddle and bring them to your right.

Then bring your hands to the left. *Keep your legs centered, but twist your upper body. You will feel the most in your side abs if you bring your hands down low to your sides, like you’re actually rowing a boat.

The end. Now go rock those abs!

(Big word up to my friend Nicole who modeled these exercises for me!)