Stability exercises, such as squats, planks, and ab rollers. Crunches are typically bad for your back and shorten the abdominal muscles, but they have their uses as well.
If you are wanting to "see" you abs, these are the number one exercise.
Here is my ab workout. I perform it about 4 or 5 times a week. FYI, i dont do reps I do each excercise to what I call a "burn point" (when my abs are burning from being worked!)
Here it is:
- Half Sit-Ups, This is between a crunch and a situp (aim to pull yourself 6in to a ft off the ground). I do this until i feel a burn point of about 5 out of a scale of 10 (I use these to just get the abs warmed up)
-Crunch twists, http://www.violentheropowerlifting.com/compon ent/content/article/1/126-twisting-abdominal- crunch.html ---do on each side until burns to about a level of 6 or 7
-Oblique Crunch, http://www.stomachfat.com/ARTICLES/Health/Exe rcises/Oblique-Crunch.html--Modification: I also simultaneously lift my legs of the ground. I do these on each side till I cant do them anymore! ha
- Double Leg Lifts, http://www.dmagazine.com/Home/2008/03/03/How_ To_Get_a_Bikini-Ready_Body.aspx (second exercise) Do these till feel burn in lower abdomen
-Double Leg stretch, http://www.active.com/fitness/Articles/5_Reas ons_to_Strengthen_Your_Core.htm ----Do these slowly exhale when you come in, inhale when you stretch out
-Bicycles, http://www.dmagazine.com/Home/2008/03/03/How_ To_Get_a_Bikini-Ready_Body.aspx (first excercise) ---Should feel a burn on the scale of about 8 or 9 for upper and lower abs
-Mountain climbers, http://amandadelp.blogspot.com/2011/02/exerci se-of-day-mountain-climbers.html -Do these till you cant even think of doing anymore
I finish off usually with a 1 min plank. This whole thing takes me less than 15 minutes.
Sounds but..I promise itll work. Let me know if you try it!
If Sarah doesn't try them, don't feel bad... I'll be giving this routine a try