Ready to build strong abs?
Try These 4 Bodyweight Ab Burner Exercises!
Redefine your core with these 4 bodyweight exercises that will help you develop strong abs to prevent and eliminate low back aches and pains!
These 4 moves will get your abs working! You’ll feel the shakeage hehe
While these moves target your abs, they are an important part of your core training program. Strong abs are ESSENTIAL if you want a strong core that helps you prevent and alleviate aches and pains!
So include these 4 ab burners to get those abs working and build a strong and stable core!
4 Bodyweight Ab Burner Exercises:
Exercise #1: Dolphin Plank
The Dolphin Plank is an ab killer and will help you build a strong core. It’s one of my go-to planks!
It is deceptive though. It kind of looks like a plank gone wrong, but that sag to plange makes the abs work oh so hard and you’ll feel them shaking!
To do Dolphin Planks, set up in a plank from your forearms and toes (advanced) or knees (beginner). Make sure your shoulders are stacked over your elbows. Brace your core and engage your back as you hold your body in a nice straight line from your head to your heels or knees.
Then sag your hips toward the ground without completing relaxing onto the ground before rounding your back up toward the ceiling. You want to sag your hips only as low as you can without your low back taking over. You should feel your abs still engaging.
When you round up at the top, you aren’t simply sticking your butt up in the air. You want to round your entire back and perform the pelvic tilt. It is almost like you are doing the “cat” in the cat/cow stretch. Do not push backward too much as you do it. Keep your shoulders stacked over your elbows.
Then lower back down and sag your hips before rounding back up. Pause in each position to really feel your core working.
Exercise #2: Hinge And Twist
Sick of Russian Twists? Want to take them to the next level without any equipment? Then try the Hinge and Twist.
This move will work your abs and you’ll feel it all the way around your rib cage. The shakeage will be real! Just make sure to create a c-curve or slight rounding to engage those abs as you lean back. This will make sure your abs and not your low back is working!
To do the Hinge and Twist, sit on the ground with your legs out straight in front of you about hip-width apart. Cross your arms over your chest and then lean back. Hinge back halfway between seated and lying down. The more you sit straight up, the easier the move will be.
Then rotate toward the right as much as you can while staying hinged back. Drop your right elbow toward the ground by twisting as much as possible while staying hinged back. Pause for a second then rotate to the left. Do not sit up between rotations. Stay hinged back and really engage your abs. Do not let your feet come up. Engage your core and even your legs.
Twist to the left and pause on the left. Do not sit up at any time. Stay leaned back with your core engaged as you twist from side to side and pause on each side.
If you feel your low back or can’t keep your legs on the ground, do not hinge back as far.
Exercise #3: Roll Up To V-Up
I love combining two different ab exercises into one Hybrid Move. It gets you more bang for your buck in less time! And boy will you feel those abs working with this one!
Just make sure that, while your quads and hips will engage, you use your abs to help power the move and lift!
To do the Roll to V-Up, lie on your back with your legs out straight and about hip-width apart. Reach your arms up toward the ceiling NOT back overhead.
Then roll up. Think about almost rolling each vertebrae up to make sure you don’t engage your low back. Roll up to a seated position and sit up nice and tall. You can reach your hands toward your toes or up overhead.
Roll back down so that your lower, and even the bottom of your mid-back, hit the ground, but keep your shoulder blades up. As you roll down, lift your legs up slightly off the ground.
Once your low back is back on the ground and your legs are up, “v up” reaching up toward your toes as you lift your legs toward your hands. Lower your legs back down and roll all the way back down before repeating the roll up then the v-up.
Exercise #4: Side Plank Hip Dip With Rotational Reach
Obliques, glutes and ABS! This Side Plank variation will get them ALL working. Boy is it a killer!
To do Side Plank Hip Dips with Rotational Reach, set up in a side plank from your forearm with your feet unstacked and your top leg in front of your bottom leg. Make sure your elbow is under your shoulder so you can engage your back to support your shoulder instead of just using your shoulder and even irritating your neck.
Then perform two hip dips, dropping your hip down to the ground before lifting back up into the side plank. Do not let your chest rotate toward the ground and really use that bottom side to lift back up as high as you can. Do not relax on the ground when you lower though.
After performing the two dips, reach your top hand down toward the ground and under your body as if reaching for the wall on the other side. As you reach under, pivot your feet as if moving into a front plank. Reach under then rotate back open into the side plank and repeat the hip dips.
Redefine Your Core Strength!
And 10 minutes a day may be all you need to see the changes you want!
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