Six-Pack BOSU

Start by sitting on the BOSU trainer in a semi-reclined position. Be sure to keep your abdominals very tight throughout the entire drill. Your partner sits facing you. He or she throws the ball to you, and you catch it and throw it back. Your partner’s goal is to try to get you to lift one foot off the ground or to touch down with one of your hands. He or she can make the exercise more difficult by throwing the ball slightly off to one side, trying to put you off balance. Every time one of your feet lifts or your hand touches down, your partner gets a point. Play the game for 1.5 minutes and then switch. This is a great drill for developing abdominal strength and core stability.

Turning Lunge

If you want a dynamic and functional lunge, this turning lunge is a great choice. In this move, you pivot around and lunge diagonally behind you, taking the weights towards the floor and engaging the glutes, quads and even the core. You may even feel your heart rate rising with this move. Just make sure you pivot on the foot as you turn to avoid tweaking the knee.

1. Begin the move facing forward, holding weights in each hand, if desired.
2. Turn to the left at a diagonal, pivoting on the right foot while stepping forward with the left foot into a lunge, taking the weights towards the floor. Make sure your abs are engaged to protect the back.
3. Keep the right leg straight as you lunge and keep the front knee behind the toe.
4. Push back up, turning so that you face forward again.
5. Do the same move to the right, this time lunging forward with the right foot and keeping the left leg straight.
6. Push back to start and repeat, alternating sides, for 1-3 sets of 10-16 reps.

Core exercises with a fitness ball - REVERSE CRUNCH

Reverse crunch

If you're comfortable using the fitness ball and want to try an advanced core exercise, consider the reverse crunch:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands. Walk your hands away from the ball until you feel the ball reach your upper thighs. Keep your shoulders directly above your hands.
• Tighten your abdominal muscles.
• Press your knees into the ball, as shown. Then use your abdominal muscles to bring your knees toward your chest. Hold for three deep breaths.
• Return to the start position and repeat.

Core exercises with a fitness ball - Side Exercise

Side exercise

This core exercise is done on your side:

• Lie on your right side, with the ball between your legs. Straighten your arm along the floor.
• Tighten your abdominal muscles.
• Keeping the ball between your legs, raise your legs off the floor as shown. Hold for three deep breaths.
• Return to the start position and repeat. Also try the exercise lying on your left side.

Core exercises with a fitness ball -Abdominal ball raise

Abdominal ball raise

This core exercise is called the abdominal ball raise:

• Lie on your back and rest your legs on top of the ball with your legs about hip-width apart. Tighten your abdominal muscles and squeeze your legs together.
• Raise the ball off the floor, as shown. To protect your lower back, focus on pulling your bellybutton in toward your spine and keeping your abdominal muscles contracted. Hold for three deep breaths.
• Return to the start position and repeat.
• For added challenge, raise the ball off the floor and let your legs slowly fall to the right. Stop before you reach the floor. Hold for three deep breaths, keeping your shoulders on the floor. Return to the start position and repeat on the left side.

Advanced plank - Core exercises with a fitness ball

Advanced plank

When you're comfortable with the plank, try the advanced plank:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
• Walk your hands away from the ball until you feel the ball reach your upper thighs (A). Keep your shoulders directly above your hands.
• Tighten your abdominal muscles.
• Push your body weight forward until your shoulders are in front of your hands and the ball is beneath your shins (B). Hold for three deep breaths.
• Return to the start position and repeat.

Core exercises with a fitness ball - PLANK

Plank

Try a plank on the fitness ball:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
• Walk your hands away from the ball until you feel the ball reach your upper thighs, as shown. Your feet will be suspended above the floor, and you'll be balancing on your hands and the ball. Keep your shoulders directly above your hands.
• Tighten your abdominal muscles. Hold for three deep breaths or as long as you can maintain your balance and form.
• Return to the start position and repeat.

Core exercises with a fitness ball - Bridge

Bridge

To work various core muscles in combination, try a bridge:

• Lie on your back with your legs resting on top of the ball.
• Tighten your abdominal muscles.
• Raise your hips and buttocks off the floor into a bridge (A). Hold for three deep breaths. Besides your core muscles, you'll feel the muscles along your backside — the gluteal muscles and hamstrings — contract to keep you in place.
• Return to the start position and repeat.
• For added challenge, raise your right leg off the ball (B). Repeat with your left leg.

Core exercises with a fitness ball - Abdominal Crunch

Core exercises strengthen abs and other core muscles

Core exercises strengthen your core muscles, including abs, back and pelvis. You can do many core exercises with a fitness ball, also called a stability ball.

Fitness balls come in various sizes. For most exercises, you'll want a ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the ball, the more difficult the exercise will be.

Do each core exercise five times. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough. As you get stronger, gradually increase to 10 to 15 repetitions.

Abdominal crunch

Abdominal crunches are a classic core exercise:

• Sit on the ball with your feet resting on the floor, about hip-width apart. Keep your back straight. Cross your arms on your chest.
• Tighten your abdominal muscles.
• Lean back until your abdominal muscles kick in, as shown. Hold for three deep breaths.
• Return to the start position and repeat.

Core exercises with a fitness ball

Core exercises strengthen abs and other core muscles

Core exercises strengthen your core muscles, including abs, back and pelvis. You can do many core exercises with a fitness ball, also called a stability ball.

Fitness balls come in various sizes. For most exercises, you'll want a ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the ball, the more difficult the exercise will be.

Do each core exercise five times. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough. As you get stronger, gradually increase to 10 to 15 repetitions.

Squat and reach

Squat and reach with the fitness ball:

• Hold the ball in front of you and bend your knees. Keep your back straight and your arms parallel to the floor (A). Don't let your knees extend beyond your feet.
• Tighten your abdominal muscles.
• Rotate your trunk and reach with the ball toward your left (B). Hold for three deep breaths.
• Return to the start position and repeat to the right.
• Vary the exercise by holding the ball in a downward position (C) or an upward position (D).

The Free Ab Workout Routine:

Exercise 6 - Inbetween Ab Crunches

This is a simple little exercise to finish off this free ab workout routine. If you did it at the start of the workout, it might not be all that difficult. But your abs should be quite tired by now, so this should burn a bit. Burn is good... right?

1. Hop onto your faithful mat again.
2. Get your body into position 1.
3. Crunch your abs and try to touch your toes.
4. Hold for 1 second and lower back to the start position.
5. Repeat until your abs are screaming for mercy. (You may as well make the most of the last exercise in the ab workout routine!)

The Free Ab Workout Routine:

Exercise 4 - Reverse Limb Limbo

This may be the most challenging exercise in this free ab workout routine. That's okay, work your way towards it. This not only tones your abs, but does favors for your entire body too!

1. Grab your yoga mat.
2. Get into the push up position.
3. Raise one of your legs straight out behind you.
4. Raise the alternate arm right out to the font of you.
5. Hold this position for as long as possible and then repeat using the opposite sides.

The Free Ab Workout Routine:

Exercise 4 - Tuck Ups

This is a fantastic abdominal exercise which Shaye insists is a vital part of this free ab workout routine. She used to do these for diving training and all those diving girls had rock hard abs!

1. Grab your mat.
2. Lie on your back in a "dish" position, as shown in picture 1.
3. Tuck your legs up and at the same time, raise your upper body. Try to reach the postition shown in image 2. This may be difficult to master at first, but persevere.
4. Lower back down to start position.
5. Hold for 1-2 seconds and then repeat.
6. Do between 12-24, or as many as possible.

The Free Ab Workout Routine:

Exercise 3 - Lil' Burners!

These lil burners might not look like much, but the name gives it away... They burn! Give them a try, your abs will thank you...in a few days ;)

1. Lie on your yoga mat.
2. Crunch your knees up as shown in picture 1.
3. This is the start position.
4. Using your abdominal muscles, crunch your knees up as shown in picture 2.
5. Really try to isolate your core and get the movement coming from solely in this area. (You're cheating if you use momentum to rock your knees up!)
6. Return slowly to position 1.
7. Repeat 15-20 times, or as many time as possible... Don't go easy on yourself though!

Say Hello to Your Core Muscles

Your abs take up a large area of your core. In fact a lot of people think your abs are your core. But... there's a whole other side to it. It's called your back! Here are the main muscles that make up your core.

• Rectus abdominis - This is the main muscle in your ab group. It runs down the centre of your tummy. These are the muscles that eventually turn into a six pack. To work them, try out some of these great exercises.
• Transverse abdominis - This is the deepest of your ab muscles. It needs to be worked to build a solid foundation for your six pack.
• Internal and external obliques - These are the muscles that wrap around your waist. They're really important for any sideways motion. Check out some of our great oblique exercises.
• Erector spinae - These are your main lower back muscles. Keep these strong if you want to avoid lower back pain. Check out the lower back exercises here.

Pretzel Lift

A

> LIE ON THE FLOOR on your left side, knees bent 90 degrees and left leg in front of you. Lean on your left forearm, elbow aligned under shoulder, and rest right hand on hip.
> PLACE A WEIGHTED BALL behind your right knee and raise leg to hip height, foot flexed and slightly higher than your knee.

B

> KEEP YOUR SHOULDERS and hips square as you lift your right leg a few inches. Lower leg to hip height and repeat. Switch sides to complete set.

(You should start with about 10 reps on each side & slowly increase the reps when you get stronger.)

**This is good for your core & your glutes.**

Fitness Ball Hamstring Curl

The Fitness Ball Hamstring Curl is a leg exercise that targets the hamstrings, as well as the glutes and core. The use of a Fitness Ball or Stability Ball will aid in improving stability, strength, and balance.

	STEP 1: Lie on the mat, with your arms at your sides. Place your heels on the Fitness Ball with your toes pointing upward. Raise your hips from the floor.
	STEP 2: Bend your knees and pull the ball toward you. Keep your arms on your sides and your hips off the mat while flexing your knees. Roll the ball out to starting position then repeat 10 times.

Tighten your glutes and core so you can keep your hips off the mat while doing this exercise. To make it more challenging, do this one leg at a time.

BOSU Side Jumps

Side Hops
Stand to the left of the BOSU and jump sideways onto the BOSU, landing with right foot in the middle of the dome, left knee bent and body upright. Step back down and repeat, each time trying to land the foot right in the 'bull's eye' of the dome. After you land, hold your balance for a couple of counts before you step back down. Repeat 16 times on the right and then switch sides.



In addition to being a good cardio and core work out, you are gaining a lot of strength in your legs by doing this.

A good alternative, if you don't have a BOSU, is to do a series of short jumps from side to side and alternate them with long side jumps.

You'll get a good cardio workout from this!

Cardio at Home

Home Cardio Exercise: Mountain Climbers

One of my personal favorites. I get mighty tired after about 20 of these.

Mountain Climbers. This is a great conditioning exercise that increases core strength and endurance. To perform this exercise correctly:

1. Begin in a push-up position (arms lined up with the chest, legs extended out)
2. Make sure to keep the head in line with the body and the stomach muscles contracted throughout the range of motion.
3. Start the movement by bringing the right knee to the chest and back to starting position.
4. Quickly alternate to the left leg and continue this movement for a timed period (anywhere from 30 seconds - 5 minutes).

This home cardio exercise tip brought to you by the Dallas personal trainers from Fitness Trainers To Go.

More Abs to Practice

Let us know if you try any of them.  We want to know what is good, bad, helpful or boring.

Double-leg abdominal press

When you're comfortable with the single-leg abdominal press, try the double-leg abdominal press:

• Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
• Raise your legs off the floor one at a time so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knees (B).
• Push your hands against your knees while using your abdominal muscles to pull your knees toward your hands. Keep your arms straight. Hold for three deep breaths.
• Return to the start position and repeat.

Double-leg abdominal press variations

To work your core muscles more completely, try variations of the double-leg abdominal press:

• Opposite hands on opposite knees. Place each hand on the opposite knee, toward the inside of the knee (A). Your arms will cross over each other. Push your hands against your knees while pulling your knees toward your hands. Hold for three deep breaths. Repeat.
• Hands on outside of knees. Place your hands along the sides of your knees (B). Use your hands to push your knees inward. At the same time, create resistance by pushing your knees away from the center. Hold for three deep breaths. Repeat.
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Segmental rotation

Segmental rotation is another way to exercise your core muscles:

• Lie on your back with your knees bent and your back in a neutral position. Tighten your abdominal muscles.
• Keeping your shoulders on the floor, let your knees fall slowly to the left (A). Go only as far as is comfortable. You should feel a stretch, but no pain. Hold for three deep breaths.
• Return to the start position. Repeat the exercise to the right (B).
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Quadruped

This core exercise is called the quadruped:

• Start on your hands and knees. Place your hands directly below your shoulders, and align your head and neck with your back (A). Tighten your abdominal muscles.
• Raise your right arm off the floor and reach ahead (B). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
• Raise your right leg off the floor (C). Tighten your trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
• For added challenge, raise your left arm and your right leg at the same time (D). Repeat with your right arm and left leg.

Modified plank

This core exercise is called the modified plank:

• Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
• Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths.
• Return to the start position and repeat.

Modified plank variations

Try these variations on the modified plank:

• Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
• Raise your right arm off the floor (A). Hold for three deep breaths. Repeat with your left arm.
• Raise your right leg off the floor (B). Hold for three deep breaths. Repeat with your left leg.
• For added challenge, raise your left arm and your right leg at the same time. Repeat with your right arm and left leg.

Side plank

The side plank challenges your stability and works the muscles along the side of your body:

• Lie on your left side, raising yourself onto your left forearm (A). Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment. Rest your right arm along the side of your body.
• Tighten your abdominal muscles. Hold for three deep breaths. Repeat on your right side.
• For added challenge, balance on your left hand. Raise your hips off the floor and extend your right hand toward the ceiling (B). Hold for three deep breaths. Repeat on your right side.

Superman

This core exercise, called the superman, can help you strengthen your lower back:

• Lie on your stomach with a rolled towel or a small pillow under your hips to support your back. You might also use a folded towel to support your head. Tighten your abdominal muscles.
• Raise your right arm off the floor (A). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
• Raise your right leg off the floor (B). Hold for three deep breaths. Lower your right leg and repeat with your left leg.
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Source:  http://www.mayoclinic.com/health/core-strength/SM00047&slide=6