Best Ab Exercises – Our Top 7 Abs Exercises
These seven abs strengthening exercises are awesome for Pole dancers and will get you a sexy, strong and defined core.Do this abs workout 3-4 times per week before your Pole Dancing. Start with 12-15 reps, increasing the amount in time.
1) Russian Twists
Do 2 Reps of 20 Seconds
This is one of the best exercise to work your obliques.
Women that want a smaller waist do the Russian Twists!
Lay down on your back, bend your knees while keeping your feet on the ground. Your arms should be placed at the sides. Breathe out while contracting your abs and slide the right hand to the right foot. Make sure your neck and head are kept aligned and the lower back is pressed to the ground. Move to the initial position and do with the other side
2) Bicycle Crunches
Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck
3) Twist Crunches
Lie down on the floor with your knees bent, feet flat and hands behind your head. Curl upward to lift your shoulders off the floor using only your abdominal muscles. Don’t bend your head into your chest. Start moving each elbow towards the opposite knee. Ease yourself back down with your abdominal muscles still engaged. Remember: Don’t pull your neck forward but focus on crunching the abs.
4) Reverse Crunch/Hip Thrusts
Lie on your back with your head and neck resting on the floor, bent knees and flat feet. Your arms should be by your sides. Keeping a tight core, slowly roll your legs up towards your ears, bringing the hips up towards you. Hold the position for a few moments, then slowly lower the legs back to the floor.
5) Hanging Plank Holds
Lie down on the floor and take a firm grip on the pole with one hand. Raise your straight legs at 45 degrees angle, using your other hand placing it behind your lower back. Pause for 10 sec.
6) Oblique Crunches
Start by lying on the ground or mat with your legs at a 45° angle. Hold your head with both hands and lift your left elbow and cross it over to your right side, do the same for the other side 10 reps contracting your obliques.
7) Side Crunches
How to do it:
Start lying on your side, with your bottom leg bent and top leg stretched out long. Extend your bottom arm out on the floor directly in front of you, using that hand as a stabilizer.
Reach your top arm straight overhead, and lift the top leg off the floor using your oblique.
Lift your top arm and leg off the floor toward each other, squeezing the top oblique throughout the movement.