Position:

Hold a dumbbell with a straight arm at your side.

Movement:

Bend at your waist as far as you can to the opposite side of the dumbbell. Return to the start position and repeat your desired number of reps before switching sides.

Medicine Ball Oblique Twists

Also known as a Russian twist, this stomach exercise really works the rotational aspect of your abs by hitting your internal and external obliques. The movement occurs within the transverse plane which divides your body in half up and down.

Position:

Holding a medicine ball, sit on the floor at about a 45 degree angle with feet flat and knees bent.

Movement:

Contract your abs and twist your upper body slowly to one side touching the medicine ball to the floor. Now slowly twist your upper body to the other side. Rinse and repeat remembering to keep your lower body still throughout the movement.

Exercise Ball Crunch

We can’t forget this old family favourite the crunch. Except to raise the intensity and get the most out of it I have decided to throw the exercise ball into the mix. If you don’t already know I am a huge fan of this kind of abdominal ball and think it is the best piece of abdominal fitness equipment you can get. Your core and back muscles really have to work overtime to keep you balanced due to the constant instability. It forces proper spine alignment, adds support, improves co-ordination, circulation and allows you a greater range of motion. Not bad for a beach ball aye?! Anyway the crunch takes place in the frontal plane which you guessed it, divides your body in half front and back.

Position:

Lie on an exercise ball with your back over the ball, shoulders and head hanging off and hips just forward of the ball. Keep your feet shoulder width apart and knees bent.

Movement:

While keeping your lower body and hips still, flex your waist to raise your upper body. Slowly return back to the start position and repeat the appropriate reps.

Combine these three exercises together to create one insane stomach workout, hitting all of the three major planes of the body. Do 3 sets of 8 – 12 reps for each exercise giving yourself 1 – 2 minutes rest between each one. Remember proper form and resistance is the key to muscle definition and strength. If you are finding that after the stomach workout you could do more reps than you need to increase the intensity by adding sufficient weight. Like the saying goes it’s quality not quantity that will get you that lean mean muscular midsection.You can do sit ups and leg raises till you pass out but it won’t give you a complete stomach workout. Why? Because you’re only working them in one plane of movement. Yes, there are three major planes of movement – sagittal, frontal and transverse, so for a complete abs workout you need to work your core in all three major planes. Lost yet? Don’t worry I’ve got it covered with this simple stomach workout guaranteed to hit your abs in all the right places, developing a core you can wash your jeans on!Dumbbell Side BendThis stomach workout targets your abdominal wall and obliques in the frontal plane. The frontal plane divides your body from front and back so when you bend your body to the side you’re moving in the this plane. Always start off with a low resistance before gradually increasing the weight and keep the movements slow and controlled. Kettlebells are another great piece of abdominal fitness equipment you can use for this stomach workout. Position: Hold a dumbbell with a straight arm at your side. Movement: Bend at your waist as far as you can to the opposite side of the dumbbell. Return to the start position and repeat your desired number of reps before switching sidesMedicine Ball Oblique TwistAlso known as a Russian twist, this stomach exercise really works the rotational aspect of your abs by hitting your internal and external obliques. The movement occurs within the transverse plane which divides your body in half up and down. Position: Holding a medicine ball, sit on the floor at about a 45 degree angle with feet flat and knees bent. Movement: Contract your abs and twist your upper body slowly to one side touching the medicine ball to the floor. Now slowly twist your upper body to the other side. Rinse and repeat remembering to keep your lower body still throughout the movement.Exercise Ball CrunchWe can’t forget this old family favourite the crunch. Except to raise the intensity and get the most out of it I have decided to throw the exercise ball into the mix. If you don’t already know I am a huge fan of this kind of abdominal ball and think it is the best piece of abdominal fitness equipment you can get. Your core and back muscles really have to work overtime to keep you balanced due to the constant instability. It forces proper spine alignment, adds support, improves co-ordination, circulation and allows you a greater range of motion. Not bad for a beach ball aye?! Anyway the crunch takes place in the frontal plane which you guessed it, divides your body in half front and back. Position: Lie on an exercise ball with your back over the ball, shoulders and head hanging off and hips just forward of the ball. Keep your feet shoulder width apart and knees bent. Movement: While keeping your lower body and hips still, flex your waist to raise your upper body. Slowly return back to the start position and repeat the appropriate reps. Combine these three exercises together to create one insane stomach workout, hitting all of the three major planes of the body. Do 3 sets of 8 – 12 reps for each exercise giving yourself 1 – 2 minutes rest between each one. Remember proper form and resistance is the key to muscle definition and strength. If you are finding that after the stomach workout you could do more reps than you need to increase the intensity by adding sufficient weight. Like the saying goes it’s quality not quantity that will get you that lean mean muscular midsec

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