Fitness Advice for a Healthy Lifestyle

Abdominal Exercises

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There are so many abdominal exercises that work different areas, with and without equipment it can be confusing exactly which area which exercise targets. I’ll go over 3 different abdominal exercises for you to add into you ab exercise routines. Some will include ab exercise equipment and some without.

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Let’s start with using the Captain’s Chair at the gym which is great for the entire abdominal region, however concentrates on the lower area and the obliques. Step up into this apparatus, and hold onto the handles and let your feet dangle. There are two options with this exercise, one easier than the other.

  • The easier version of this exercise: Let the legs dangle, while holding onto the handles andcap chair with knees inhale.

  • As you exhale, bend the knees and raise the legs to your chest.

  • The harder version would be extending the legs straight out in front of you.

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  • Lift and lower knees/legsstraight leg lift cap chair .
  • Work up to lifting the legs 20 times for 1 set.
  • As you advance, progess to 3 sets.
  • Now watch that you are actually using the abdominals to lift your legs. Do Not us momentum, by swinging the legs up and down…that is cheating!

To add on to these Captain’s Chair exercises and work on your obliques:

Another excellent abdominal exercise is the Pass and Catch with The Biggest Loser 65cm Core Advantage Stability Ball (Royal Blue)

  • Lay supine on the mat, holding a stability ball in both hands overhead, legs extended, low back pressed into the mat.
  • Inhale, lift head,pass and catch better neck, shoulders and ball, exhale lift straight legs to 90 degrees.
  • Pass the ball from hands to between legs.
  • Lower legs with ball, and lower upper body, and arms overhead.
  • (Only lower legs as low so the lower back does not arch. If the back arches, don’t lower the legs so low.)

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  • Lift legs with ball to 90 degrees, and the upper body, with arms lifted, then pass the ball from legs to hands.
  • Lower both legs and upper body.
  • Repeat, passing ball from hands, to legs.
  • Do 12-15 repetitions.

Finally, an abdominal exercise, without the use of equipment that can be done anywhere, any time and for anyone….The Plank.

  • Lay prone on the mat.
  • Place elbows directlyplank pos on elbows under your shoulders, legs are extended behind you.
  • Turn the toes under, push up on toes lifting the entire body, elbows remain on the floor.
  • Pull the abs tight, navel to spine, keep the body level, no butts up in the air, don’t sink the low back. Stay as stiff as a board.
  • Keep breathing, don’t hold your breath.

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  • Hold for as long as you can, trying to hold for 1 minute.
  • Easier option, knees on the floor and hold.

I hope you find the above abdominal exercises helpful for your workout routine!

However, don’t forget to work your lower back too. If not there could be a muscle imbalance where the abdominals are stronger than the low back. This imbalance can cause low back pain. So don’t forget to keep that low back and it strong too.


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