Tuesday, October 13, 2015

Lower abs exercises - little bit more challenge

I wanted to share with you some lower ab exercises that are a little bit more challenging and are a great way to add progress to the first and second routines I have previously posted for closing your diastasis recti gap.
Feel free to add these to your exercises and mix and match with any of my past posts.  Just be mindful that if this is your first time visiting my blog and you are trying to lose the mommy pouch you need to evaluate your DR gap first

Lower/Side Abs - Knee Punch

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Knee Punch

You can use either the bench at the gym for this exercise or a mat at home.  Just make sure you have something to hold on to behind your head (I've used the bottom of my couch before, you just need something to put your hands under to support your body when you bring your legs up).  While lying flat on your back, hold on to the chosen support and with feet crossed and knees bent at a 90 degree angle, raise your bottom from the mat/bench by punching up with your knees and twisting to one side.  When lowering to starting position let your knees go past down the 90 degree stage towards your feet just a little bit.  Alternate sides.  Start with 10 reps on each side and add more when you need challenge.

Side Abs - Bosu X Scisors

Lean your back against a Bosu ball with your bottom almost touching the floor but not quite, position your feet on the floor with your knees bent and a little bit wider than hip width apart (you'll have to find the most comfortable position for best balance).  Position your hands on the floor with arms extended to your side.  This is the neutral position.  To start, extend your right leg out to the side just a little wider than original position and lift it to meet your left hand up on top (the leg is straight for this move). The leg does not go up and down towards the middle, but towards the side.  The secret here is to think of your body as an X and extend your leg to the side and your arm back as you complete the movement.  I'll try to get a better shot of this exercise to show you how it flows.  Start with 10 on each side and add reps as they start to feel too easy.

Different angle so you can see the proper let position:

Lower Abs - Jackknife

My friend Amy showed me this one and it has become one of my favorites because I really feel my abs working.  This is a tricky one to set up and thank goodness for videos, but I'll try to tell you what I'm doing here.  You basically start on a plank position with your shins on a stability ball.  As if you had a magic string pulling your hips up, use your core to bring your feet close to your chest while your legs are straight and lift your hips all the way up, almost to a handstand.  You will need to adjust your feet a few times until you are comfortable for this exercise.  That's one rep.  Do as many as you can, this one is a toughie! The stronger your core the better balance you will have.  It is hard in the beginning, but practice makes perfect, right!?


Hamstrings/Core - Stability Ball Bridge

If you see me at the gym you probably have seen me doing this exercise many times.  I love to combine this exercise with my must do leg workout.  Lay on the mat with your feet on the side of the stability ball and your knees on a 90 degree angle and your hands resting by your side next to your hips.  Without moving the ball (this part is the balance challenge of this exercise) raise your hips while squeezing your glutes to where you are on a high bridge position.  Lower back down and repeat 12 times.  As always, add more reps as needed. 

Feel free to ask questions.  Hope the videos help you find the proper form, which is very important!!

Equipment used 

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