9 Exercises To Blast Your Abs

1. Seated Russian Twist

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• Sit on the floor, knees bent, planting heels flat on the ground in front of you.
• Lean back slightly keeping the back straight to create a V shape. It is crucial to keep your back straight, so concentrate on not letting it curve.
• Hold a weight or medicine ball just below your chest.
• Pulling your belly button into your spine slowly twist to the left, rotating only the ribs rotating. Arms stay rooted and do not swing.
• Inhale and turn to the right. 

2. Dumbell Pushup Row

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• Place a set of dumbbells on the floor, shoulder-width apart.
• Grab the weights and position yourself in a pushup position.
• Lower your body to the floor, then press back up.
• Once you are back in starting position, pull the dumbbell in your right hand up towards the side of your chest.
• Pause for a few seconds and return to the starting position. Repeat with your left hand.

3. Overhead Circles With Medicine Ball

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• Stand with your feet hip-width apart and knees slightly bent. Keeping your spine in a neutral position and lift a medicine ball (5-8 pounds) overhead.
• Circle the ball to the right, creating the biggest circles you can while keeping your torso still and stable.
• Circle to the right eight times; then repeat the move, rotating to the left.

4. Cross Leg Lunges

• Hold a pair of dumbells at arm's length at your sides, your palms facing each other.
• Step forward and to the side slightly so that your lead foot ends up in front of your back foot (like a curtsy).
• Slowly lower your body, so your front knee is bent 90 degrees.
• Pause, then return to the starting position and repeat with your other leg.

5. Planking Frog Tucks

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• Begin a pushup position with your body in a straight line from your shoulders to your ankles.
• Bring your right foot forward and plant it next to your right hand (or as close as you can). Do no let your hips sag or rise.
• Return your leg to the starting position and repeat with your left.

6. Wall Slide

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• Lean your head, upper back, and tailbone against a wall.
• Bend elbows 45 degrees, so hands are at shoulder level, palms facing forward.
• Slowly extend your arms up the wall, moving hands as far up as they’ll go. Keep tailbone, shoulder blades or head still and pressed against the wall.
• Ensuring elbows, wrists, and hands remain pressed into the wall, slide your elbows back down toward your sides, squeezing your shoulder blades together.

7. Ball Pass

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• Lie on your back and hold an exercise ball above your chest, extending your feet up toward the ceiling.
• As you exhale, move your arms and legs away from each other, lowering both to the ground. Inhale and bring them back toward each other, and transfer the ball from your hands to your legs.
• Slowly lower your arms and legs toward the floor and away from each other, keeping limbs straight.
• Bring them back together, transferring the ball back to your hands.

8. Tabletop To Reverse Pike

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• Sit on the floor with legs straight out in front of you and hands on the floor beside you.
• Press palms into the ground and lift hips off the floor until knees are at 90 degrees, and body is parallel with the floor.
• Arms should be straight with hands directly under the shoulders with ankles directly under knees. Make small adjustments to get the form right if needed.
• Hold for a complete breath cycle, then keeping your arms straight, exhale and lower your hips, straightening your legs, so your hips are hovering just above the floor.
• Engage your abs and balance on your heels and hands for one breath.
• Inhale and push yourself back into tabletop position.

9. Elbow Plank

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• Start face down on the floor resting on your forearms and knees.
• Push off the floor, raising onto your toes  with legs straight and resting on your elbows.
• Contract your abdominals to keep yourself up and prevent your buttocks from sticking up.
• The body should be s straight and long so keep your back flat and don't let it droop.
• Hold pose for as long as you can.

Photo Credit: Depositphotos