Name: Playbook - Trevor Siggs - Ab Trainer
Uploaded: 2021-10-31T22:05:44.107Z
Duration: 30 min
Description: Ab Trainer

This workout is specially for targeting the entire core and obliques. Challenge yourself on these intermediate level ab exercises. Remember, keep your core engaged at all times and don’t rush the reps, control your body, the weights, and the reps and you’ll get a great workout in.

One of my all time favorite movements for the obliques and sides of your core is side crunches on a horizontal hyperextension bench (or what people call  the Roman Chair) Most gyms will have one of these benches, however if your gym does not, you can utilize a regular hyperextension bench. Make sure you adjust the foot lock to a comfortable position, you can put either leg in front and back, it’s really up to your comfort level. Allow your body to come down and in as far as possible, and raise your side back up PAST your hips and see how far you can perform the side crunch. This should not be a fast paced movement, keep a slow and controlled pace to allow strong tension the entire time. Make sure you perform 12 reps on each side.

Horizontal Hyperextension Side Crunches

One of my favorite core exercises is the full body crunch. However, this is a modified full body crunch to help isolate the sides of your core/obliques. All you need is a yoga ball to lay your back on. You want to allow your back to arch with the ball as well, it will create more length in the muscle to be contracted. Try and have your hand and ankle meet in the middle at the top. You may lose balance at times, especially with a bigger yoga ball, slow the reps down and try to control yourself when you become off balance. Make sure you hit both sides, you can do all on one side and then go to the other, or alternate between each individual rep.

Full Body Alternating Crunch on Yoga Ball

This exercise is a great way to target the lower portion of the core. First you will need to utilize a rowing machine and a bosu ball (the half yoga ball with a platform on it). The bosu ball helps add balance and tension to the knee tucks, if it is too difficult to do both, you can always just put your hands on the ground instead (but try bosu ball first and see if you can handle it!). You will place your feet on top of the rowing machine seat and keep your hands close enough to the machine that when you pull your knees in, they can go as far as possible and not hit the end of the track. Slower the better! We want you contacting the whole time so do not try and rush through each rep.

Bosu Ball Knee Tucks

Here you will be focusing on your obliques as you tighten your core and allow the weight of your legs to swing from one side to the other. Remember this is a slow and controlled movement and you do not want your legs or feet to hit the ground, just come as close to it as possible. Squeeze the core throughout the exercise. Do between 8-10 each side for 16-20 total reps.

Lying Windmills

This is a classic exercise with an added twist to it. Crunches are one of the best ways to keep the core engaged and contracted on every rep. Use a yoga ball or a bench (if you don’t have access to a ball) and rest your calves at the top of them. The higher the elevation the harder the exercise will be. Keep your arms straight and push forward as much as you can on each rep.

Ab Crunches w/ Elevated Feet

This exercise takes a little more stability and balance to be able to perform. You can start with a very light weight med ball or even no med ball on the first set and ease your way into the movement. You want to balance on your butt and keep your core engaged at all times. Really focus on keep your stability, find something stationary to look at and it will usually help. When you go right into the twists, you want to turn your hips side to side as well, not just the ball. Do not let the ball bounce off the ground, but really try to bring the ball as far behind you as you can.

Ab Trainer

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