It's Time to Learn Some Incredibly Good Abdominal Exercises...

Ab Bench

This exercise uses our super special home made ab bench. Learn how to make this here and you'll soon be doing one of the best ab exercises of all time. The steeper the bench, the more difficult this exercise becomes.

1. Make yourself an ab bench.
2. Lie flat on the bench.
3. Raise your feet above the bench.
4. This is the start position.
5. Quickly raise your legs to just above your arms.
6. Without delay, lower them again to the start position.
7. Repeat instantly.

Hanging Bar Pike Ups

Shaye used to do this for her diving training. It can be quite difficult but keep at it. It's very good for strengthening your abs.

It's best if you do this without swinging back and forth. Swinging just makes it easier for yourself and defeats the purpose of the exercise. The really good abdominal exercises are done using control.

1. Find something to hang from.
2. Hang from it with straight arms.
3. Fold your body in half while keeping your legs straight.
4. Slowly lower your legs back down without swinging your body.
5. Repeat.

The Crazy Dance

This one sure is crazy. It's one of those weird looking exercises that you don't do at the gym.

1. Balance on your bum.
2. Put your left leg out straight and bend your right leg.
3. Face your body to your right.
4. Now reverse this position while keeping balance.
5. Repeat.

Swiss Ball Sit Ups

This is an oldie but a goodie. If you do these with proper technique they will work wonders. First of all make sure you don't lift your head with your hands. It's best if you actually do the crunch by using your abs. Second, make sure you don't use momentum to keep the crunches going.

1. Get an exercise ball.
2. Lie on your back and rest your feet on it.
3. Support the back of your head with your hands.
4. Lift up into a crunch.
5. Hold for about a second.
6. Lower back to the floor slowly.
7. Repeat.

Pike Ups

Here's another one of Shaye's good abdominal exercises which she learnt from springboard diving training.

1. Lie on the floor face up.
2. Put your hands above your head and your legs out straight.
3. Lift your hands and feet and balance on your bum.
4. In a rapid movement, bend in half, and touch your feet with your hands.
5. Return to the start position.
6. Repeat.

Swiss Ball Leg Lifts

There are so many good abdominal exercises that require a swiss ball. We definitely recommend that you buy one.

1. Get a swiss ball.
2. Lie on your back with the swiss ball in between your legs.
3. Lift the swiss ball up.
4. Lower it down.
5. Make sure you keep that control!
6. Repeat.

Swiss Ball Press Up Holds

This is a really good abdominal exercise. It targets the abs and really gets you sweating! Try to manage 3-4 sets of these, holding for as long as you require.

1. Get a swiss ball.
2. Put your feet on the ball.
3. Support your body with your arms.
4. Keep your back straight.
5. Hold it for about a minute.