Side Abdominal Exercises

Side Crunches

1. Find a flat comfortable surface, preferably a rug or mat, and lie down on your back with your legs completely to your left side.

2. Place your hands behind your head for support and keep your elbows pointing outwards

3. Using your abs lift your shoulders, upper back and head straight up off the floor – don’t pull up your head with your hands

4. Pause, hold the position and contract your ab muscles

5. Exhale on the contraction

6. Slowly lower your body back down

7. Repeat the lift 12 to 15 times

8. Do the same exercise but with your legs on the other side

 

 

For more effective results:

 

 > let your abs do the work

 > slowly complete the reps

 > keep your eyes on the ceiling to avoid bending your neck

 

 

 

Russian Twists

1. Find a flat comfortable surface, preferably a rug or mat, and sit down on the floor with your knees bent and your feet flat on the floor.

2. Hold your hands together and extend your arms out in front of you.

3. Lean back so your body is on a 45degree angle.

4. Using your abs twist your upper body and arms to the right

5. Now twist to the left

7. Repeat the exercise 12 to 15 times

 

For more effective results:

 

 > lean back more

 > let your abs do the work

 > slowly complete the reps

 > breathe slowly