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How to incorporate the following exercise into your ABS

Below you will see a great tips for in exercise your ABS training and performance

Weighted Stability Ball Crunch

Set Up by position yourself on a stability ball so it is supporting your lower back. Hold a weight plate or dumbbell in front of your chest or behind your head and lean back so your shoulder will extend off the ball. For the action by contract your core to raise your torso up until your shoulder and upper back are off the ball. Hold then slowly lower back down with control.

Slow Sit Up

Set up by lie on a mat with your feet flat on the floor and knees bent then hold a weight plate in front of your chest or place your hands behind your head. For the action by contract your core and slowly raise your torso off the floor. Count for five full second to come up and five second to lower down.

Wind Shield Wiper

Set up by lie on  mat with your arms out to the sides and raise your legs so they are perpendicular to the floor. For the straighten your legs or keep them bent. For the action by slowly lower your legs to one side until they are just an inch or two above the floor. After that raise them back to the center then down to the other side and back to center.

 

Note: For the advance variation to make the move above much more difficult by hang from a chin up bar and raise your legs and rotate from side to side.

 

 

 

 

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