Slideshow: Beach Body Abs Bonus
- Keywords Total Body
1. Your Beach Body Abs Bonus
On the days you don’t do our Beach Body Circuit, stay active with some medium-paced cardio and the following three abdominal moves. The only equipment you will need is a stability ball, making this a perfect at-home routine, and each of the four major abdominal segments is thoroughly targeted. Pair with 30 minutes of jogging, elliptical training or swimming and you can expect to see amazing results in under a month!
Stability Ball Roll-Up
Target Muscles: rectus abdominis (lower segment)
Set Up: Lie face down on a stability ball with your hands flat on the floor and your wrists directly under your shoulders. Walk your hands forward until your shins are resting on the surface of the ball.
Action: Contract your abdominals as you pull your knees toward your chest to move the ball closer to your body, pointing your tailbone toward the ceiling. Pause before extending your legs back to the starting position. Do three sets of 10 reps.
2. Knee Drop
Target Muscles: internal and external obliques
Set Up: Lie face up on a mat with your hands extended at your sides, palms touching the ground. Raise your legs to a 90-degree angle with your knees directly above your hips.
Action: Contract your abdominals and alternate dropping your knees to each side of your body, leaving a few inches of clearance between your calves and the floor. One knee drop on each side equals a single repetition. Do three sets of 12 to 15 reps.
Target Muscles: transverse abdominis
Set Up: Lie facing downward on a mat. Press up onto your forearms, ensuring that your elbows are directly under your shoulders and your body forms a straight line from the top of your head to your feet.