The scene is set; you’re walking down the shoreline with your shortboard in hand, staring at the massive swell rolling in. Quickly, you adjust your vision to scan for some major beach babes sunbathing in their itty bitty bikinis. Walking up to one, you quickly “accidentally” flex for them, before confidently exclaiming “this one’s for you, honey,” to the wonderful blond on the left. Sprinting out into the water, never looking back, you paddle out past all of the locals (who vehemently flip you off and hurl a wide variety of insults at you) before setting up on the cleanest breaking left of your life. You make the drop, wait a second before carving out a hard bottom turn, and enter the blue room before grabbing a massive 10-point air. Looking back to the bikini-clad babes, you flash the double guns before riding all the way back to shore.
Enter reality, where you’re sitting in a computer chair reading the day of your dreams. Before you can slip into your bathing suits, you have to be certain that your abs are on par with the guys out there in the water, and that you can paddle all the way out to the lineup without going limp fish on your board. Here’s 5 ab workouts to help you get on your way. Serresponsavel will make your body look better and more toned.
The Spiderman Plank Crunch: Begin in the traditional plank position (i.e. forearms on the ground and body flat) before raising your left knee towards your left elbow. Return to the initial plank position, and perform the same movement but with your right leg. Perform 15 reps of these for full effect.
The Cable Rotation: Hold the weighted cable with both hands out front at just below shoulder height. Rotate your upper body to the left, center, and then right while keeping your arms steady and strong out in front of you. Engage your abs for 10 complete reps of this exercise.
The Bicycle Crunch: Lie on your back in traditional crunch position, only this time raise your legs (bent at the knees) and hold them parallel above the ground. Put your hands behind your head, and bring your right elbow towards your left knee, and the converse. Build up your stamina until you can hit 60 seconds of this. For an extra challenge, hold the crunch for 2 seconds to bring a more fixated and slower motion.
The Cross Crunch: Form an X with your body by lying on your back, and spreading your legs and arms diagonally. Keeping all straight, bring your right hand towards your left foot, and the reverse, while lifting your head, neck, and shoulders off the ground. Aim for one complete set of 10 reps.
The Swiss Ball Rollout: Kneel on a mat with your hands on a Swiss exercise ball. Roll the ball as far out as you can while keeping your back straight and abs engaged, and return to your initial stance. Aim to do 2 sets of 10 rollouts.
Additional Source: Ab Exercises For Women (The Good, The Bad and The Informative)
Original Source: 5 Exercises to Work Your Abs to Exhaustion