Here are four of our absolute favorite ab movements that will work your entire midsection to get gymnastics abs! These movements are a mixture that come from 18 years of Kari working in gymnastics, personal training, and CrossFit experiences. If you want to get more definition in your midsection and stronger abs, give these a try! They are all equipment free so all you need is a floor and your body to get after it. Plus you can do these movements and get in a great abs workout in only 10 minutes! We interviewed Kari Pearce, Kari Pearce, Professional Gymnast and Founder of Power Abs, to tell us all about her killer ab workout. Keep reading for more!
Forget Crunches: Professional Gymnast Shares Her Killer Ab Workout for Spring
1) Rolling V-Ups
Start lying on your floor on your back with your legs straight, glued together, and arms up by your ears.
From here, squeeze your abs (think of pulling your belly button to the floor) and lift your arms, shoulders, and legs off the ground while keeping your back flat (this is a hollow body position).
Roll all the way over until you are back in your starting position, maintaining a tight, solid core throughout.
Keeping your legs straight, lift both of them up, while simultaneously lifting your upper body touching your fingers and toes at the top of the movement.
This will form a “V” with your body.
After you hit this position, lower your body back to the hollow body.
Roll back the other way and repeat.
The goal is to keep your hands off of the ground as you roll over but you can use them if needed. Also if you can’t keep your legs straight during the V-Up, you can also bend your knees and perform a tuck up.
2) Windshield Wipers
Start flat on your back, lying on the floor.
Arms extended out to the side. This will help you with your balance throughout the movement.
Your legs should be extended and straight up in the air.
While keeping your legs together, begin to lower your legs to the right side.
Stop lowering your legs when they are about six inches off of the ground.
Make sure your legs are straight out to the side so you form an “L” with your torso.
After you reach the bottom position, begin to lift your legs back up to the starting position.
Repeat the same movement on your left side.
If you cannot keep your legs straight, you can bend your knees.
3) Plank Around The World
Start on the floor, on your elbow and toes.
Your shoulders should be directly above your elbows.
Head Neutral. Core is tight.
You should be in a nice straight line from your shoulders to your core, to your heels.
Be aware of your hips, do not raise them up or dip them down. Stay in a straight line.
Abs engaged and bottom squeezed tight for support.
Lift your right arm up and raise it straight in front of you. After it is straight up and by your ear, return it back to the ground.
Repeat the same thing with your left arm.
Once your left arm is back to the starting position, lift your left leg and squeeze your glute at the top of the movement.
Return your left leg and to the starting position and repeat on your right leg.
Continue to go around the world for the designated time.
Core stays tight throughout.
Do not sag your hips.
Be sure you are extending your arms out in front and lifting your leg straight up the entire time.
If you can’t go from your toes, it is ok to go from your knees instead.
4) Seated Leg Lifts
Sit on the floor with your legs extended in front of you.
Keeping your legs straight, put your hands on the floor, in line with your knees. Also it is important to note, the closer your hands are to you, the easier it is and the farther your hands are out, the harder it will be.
Engage your core and lift both legs off of the floor.
Hold and release. Returning to the starting position.
If you can not lift both legs together, then you can lift one leg at a time and alternate them.
For your “Power Abs” workout, we would suggest doing 4 rounds of 30 seconds of each movement followed by 30 seconds of rest. This will total 10 minutes and your abs will be burning in the best of ways! All you need is your body and a floor so no excuses not to get in a great abs workout. To learn more about the PowerAbs program or my other 10 minute, high intensity workouts, click here.