Top 5 Mobile Abs
These 5 bodyweight ab exercises can be done anywhere. You can mix and match them as you like. Remember your breathing - it's essential to developing abs properly and for increasing your stamina!
Tesouro
Form:
- Avoid arching back or straining neck
- Elbows should come forward toward knee
- Either "glue" foot to opposite leg or "hook" foot under opposite leg to ensure legs move as one unit
Movement:
Using equal amounts of force in lower and upper body, crunch elbows toward bent knee - trying to meet at the belly button. Breathing should be exhale in your crunch and inhale as you release.
Modifications - Beginner:
Relax upper body on floor and only do leg movement.
Modifications - Advanced:
Add 5 second crunch hold after each rep before repeating.
Crossed Leg Lift
Form:
- Shoulders should remain down and relaxed on mat
- Avoid arching lower back (use hands for support if necessary)
- Hands can rest on the belly, to the side or under back
- Cross one heel over opposite foot
Movement:
Lower legs until you feel a "tug" in the abs, raise back up to 90 degrees and repeat. You do not need to go very low on this one to feel it.
Modifications - Beginner:
Bend knees slightly to reduce pressure on lower back and/or avoid lowering too much.
Modifications - Advanced:
Straighten legs as much as possible and lower closer to the floor. Avoid arching back. If back arches, bring feet up higher. Also try adding a 5 second isometric hold at the lowest point of the exercise.
Split Crunches
Form:
- Separate legs as much as possible into an air split
- Keep flexed (not pointed)
- Elbows an go out to side or forwards
- Avoid pulling the neck - use abs to lift you
Movement:
Rise up into a full crunch position, lifting shoulders off the floor if possible and then slowly lower to release. Exhale as your crunch and inhale as you release shoulders back to floor.
Modifications - Beginner:
Bring legs closer together (smaller split) and/or add a bend to both knees
Modifications - Advanced:
Lower the bottom leg even closer to the floor and maintain the top leg as straight as possible. Try adding a 5 second hold at the top of the crunch with each repetition.
Plank Knee Drops
Form:
- Maintain shoulders directly above elbows at all times
- Hands should lie flat on floor and open (not interlocked)
- Keep hips level with shoulders - even when moving
- Engage abs
Movement:
From bent position, lift one knee or both off of floor as you straighten them, hold for a moment and then release. Breathing should be exhale straighten, inhale bend.
Modifications - Beginner:
Do first part of the video - the alternating knee lift off of floor.
Modifications - Advanced:
Do second part of the video - both knees lift together off of floor.
Table Top Circles
Form:
- Bring legs to table top position with knees directly above hips
- Recline back on forearms, tucking belly in toward spine
Movement:
These go in two directions - make sure to do both. Think of "cycling" the legs forward as one unit. Breathing should be exhale as you extend the legs and inhale as you draw them back toward the chest.
Modifications - Beginner:
Relax upper body on floor (instead of reclining) and reduce how big you "cycle" the legs.
Modifications - Advanced:
Make your "cycle" larger and slower.
For more exercises check out Workouts blog or follow the Corpão Instagram.
Current class schedule always available here.
