MEDICINE BALL | 4 EXERCISES FOR STRONG ABS

1/ Four advanced ab exercises that increase intensity and go well beyond the basic exercises

If you're tired of doing sit-ups or holding planks for what seems like forever, you've found your dream.

Here are four exercises that will make your stomach cry for mercy in just two minutes. Grab a medicine ball, some free space on the floor, and get to it.

1. Russian Twists

Start in a seated position on the floor with your feet flat on the floor and your knees bent. Raise your knees so that your shins are parallel to the floor and at a 90-degree angle to your thighs.

Hold a medicine ball in front of your chest with your back straight and your elbows at your sides. Rotate your upper body from side to side, squeezing your obliques. Continue for 30 seconds.

2. The toe touch

Lie down with your back flat on the floor. Extend your legs above your hips, toes pointing toward the ceiling.

Keeping your shoulders an inch off the floor, extend the medicine ball above your chest.

Tightening your abs, extend the ball as far as you can towards your toes. Continue for 30 seconds.

3. The Scissor

Lie down with your back flat on the floor. Making sure your lower back is flat on the floor, extend your legs and keep them a few inches off the floor.

Hold your shoulders an inch off the floor and extend your arms overhead, biceps close to your ears.

Squeezing your abs and exhaling, lift the medicine ball and toes to meet.

Slowly lower your arms and legs back to the starting position without touching the floor. Continue for 30 seconds.

4. Variant scissor

Begin in a seated position with your feet flat on the floor and your knees bent.

Place the medicine ball between your knees and raise your feet so that your thighs and shins form a 90-degree angle, with your shins parallel to the floor.

Place your palms behind your pelvic bones for support. Keeping your chest open, back straight, and gaze forward, push your knees toward your chest, squeezing the medicine ball throughout the movement.

For an extra challenge, lift your palms off the floor. Continue for 30 seconds.

2/ Full-body suspension training for a powerful core

If you haven't tried suspension training yet, now is the time to see what it's all about.

Adding variety to a workout routine can be the best thing you can do to kick it up a notch.

A more creative approach can target multiple muscle groups without reaching the dreaded glass plateau.

Suspension training is the exact change you need, taking calisthenics to the next level.

By using your body weight and suspension straps, you put more emphasis on your core muscles and double the energy expenditure for a total body workout.

Challenge yourself with this suspension workout specially designed to work your stabilizer muscles.

The detailed instructions and energy of our coaches make this workout the most fun you'll ever have while working so hard.

So go ahead and give it a try, but be warned, these workouts are harder than they look.

3/ 11 minutes for a stronger body and buttocks

Do this quick workout between episodes during your next Netflix binge. You'll thank us later.

Wondering what you can do with the extra 10 minutes you have before tonight's TV show?

This short, yet effective ab and glute workout is the perfect compact workout.

Your abs and glutes will thank you for taking the time. (Check out these compound exercises to tone your butt and arms.)

Feel the burn as you perform each movement statically and then in pulses.

Remember, a strong core is essential for everything from sitting at a desk to doing that boot camp workout you signed up for.

Plus, a firmer stomach and butt in the long run are nothing to sneeze at.

Your favorite store loves to help you with sweat sessions, to reach your fitness goals.

Our Coaches specialize in weight loss, bodybuilding and fitness. Need to complete a routine?

Try this ab workout that will end all workouts.

You will need a training mat for this class.

Workout Details : Each move is performed for approximately 30 seconds.

• Hip circles or Hip circles

• Donkey kicks

• Donkey kicks pulses

• Fire hydrants

• Fire hydrants with pulses

• Side kicks

• Side kick hold and pulse

• Bicycle kick, abs or Bicycle lick abs

• Side bends, legs at 45 degrees

4/ The only ab workout you need for summer (or all year)

You can do this quick ab workout anywhere, then enjoy your beach cocktail - you deserve it!

Summer is officially here! That means it's time to head to the coast, lounge by the pool, and drink one too many margaritas (on the weekends, of course).

With all the fun you're going to have, we want to make sure you still find time to get your workouts in too.

This quick 10-minute ab and core workout requires no equipment, so you can do it anywhere, even the beach.

People might look at you funny, but who will have the flattest stomach and the strongest core? Exactly.

5/6 Basic Exercises That Are Anything But Basic

Transform your body with exercises that go beyond abs.

The format of this workout is simple:

You alternate between a traditional ab exercise and a core exercise.

So you will target both the superficial musculature (closest to the skin) and the deep musculature (closest to the spine) of your trunk.

Remember, there's more to your core than just six-pack abs.

There are several abdominal and core muscles.

It's important that you train all of them because they promote good posture, prevent lower back pain, improve balance and stability, and work together harmoniously during all functional movements, from carrying groceries to flipping tires.

In France, obesity affects 17% of adults and, among children, 16% of boys and 18% of girls.

So while we often focus on having better abs, it's important to realize that it goes much deeper (pun intended).

That's why this workout is so effective. You'll do it all in one quick, fun, and intense 10-minute session!

Because core transformation is more than just a sit-up, we've got you covered with six unique moves that target and challenge your muscles from every angle to deliver exceptional results.

Bonus: They're also a lot more fun than ab exercises.

Here are the easiest moves that will give you abs that not only look great (yes, even your lower abs!), but are also very strong.

Leg Curls/Pique/Straddle

• Lie on your back with both knees bent. Bring your knees toward your chest and reach toward your feet.
• Next, reach towards your toes in a pike position, then forward into a straddle position.
• Be sure to contract your lower abdominal muscles when riding.
• Repeat the exercise for 12 repetitions.

Towel Knee Raises

• Lie on your back with your legs straight and your arms extended above your head.
• Holding a towel tightly above your head, creating tension in your shoulders, bring your knees toward your chest, lifting your shoulders off the floor.
• Make sure to contract your lower abdominal muscles at the top.
• Repeat the exercise for 12 repetitions.

Slow mountain climbing

• Start by getting into a plank position, keeping your core tight.
• Slowly pull your knee toward your chest, then pull the opposite leg.
• Perform 12 repetitions on each side.

V-Up

• Return to the lying position.
• With your arms alongside your ears and your toes pointed, try to touch your toes by getting into a V position.
• Perform 12 repetitions.

Scissor Kick

• Place your hands behind your head and extend both legs on the floor in front of you.
• Keeping your lower back pressed to the floor, lift one leg and reach the opposite hand toward the outside of your foot (or ankle or calf if you can't reach it).
• Repeat with the opposite arm and leg for 12 reps.

Lateral flexion

• With your fingers facing your heels, turn your knees out to the side and bring your knees toward your chest while remaining leaning back.
• Do 20 reps, then rotate and do 20 reps on the opposite side.

6/ The 10-minute ab workout that puts an end to all excuses

When the work week takes over your schedule, this express workout will have you getting abs in record time.

Gone are the days of spending an entire hour working out your abs.

To maximize time and effectiveness, you only need 10 to 15 minutes to ignite your abdominal muscles and get an intense, long-lasting burn.

Rather than doing three sets of one exercise and then moving on to three sets of another exercise, plan your ab workouts like you would a full-body circuit.

Choose a different goal for each exercise and try to move from one exercise to the next with as little rest as possible.

When you work your abs (as opposed to your core), you're targeting two muscle groups:

The rectus abdominis : We commonly call it the "six pack". We work the rectus abdominis (RA) muscle by flexing the torso. The RA can be divided into two parts: the upper RA and the lower RA.

When you perform an ab exercise, the entire RA is engaged. But depending on the exercise, you may "target" one section more than another.

Exercises that target the upper RA focus more on flexing the shoulders relative to the hips (e.g., a traditional crunch or sit-ups).

Exercises for the lower RA focus more on flexion from the hip toward the shoulder (e.g., reverse crunches or leg raises).

Obliques : We have external and internal obliques. You can activate these obliques when you practice torso flexion and rotation (e.g. bicycle crunches or Russian twists).

7/ This workout has the secret to a hell of a heart

Build strength and reduce your waistline in no time with this routine.

Abs may be done on yoga mats, but that doesn't mean you have to skip out on core work.

Core training has many other benefits: It helps improve posture and athletic performance, reduces lower back pain, and improves heart and digestive function.

In other words, working your core is essential, and that's exactly what this routine does.

This workout to strengthen the core and reduce the waistline.

Combined with a HIIT or circuit training session, it will allow you to obtain the results you dream of, without counting the additional benefits.

You will feel the effects the next day, but do this workout twice a week for a month and you will definitely see a difference.

And if you're still wanting more (although we're not sure if you are), try this Vinyasa yoga sequence for an extra challenge.

Equipment required: Dumbbells (optional for more experienced)

Perform 5 sets, alternating between two exercises:

• Series 1: Russian twists and crunches

• Series 2: Crawl and reverse sit-ups/wood-choppers or Cross crawl and reverse sit-ups/wood-choppers

• Series 3: Side jackknives and side planks

• Set 4: Hand to leg V-ups and supermans

• Set 5: Leg lifts and toe touches

Did you like this article and it helped you to know about the medicine ball to tone your abs. Leave me in the comments, if you were already aware of these concepts and what is your experience on the subject.

If you want to find other Fitness and Wellness articles, take a look at the abs exercises sections and fitness shop of the blog you will find lots of workouts and exercises to do at home.

And if you want to know more about sports nutrition (food supplement) to gain muscle or lose fat, do not hesitate to consult the collection dedicated to ab crunches .

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