Ashmoret Mishal Ashmoret Mishal's Ab Workout

Ashmoret Mishal is an ultramarathoner, a fitness trainer and leadership coach. Mishal has launched a new site called Ultra Training, which includes guides to exercises that can be done without a trip to the gym.

This one focuses on the abs.

Tip from Mishal: "It's important to strengthen the abs because they are the main part of our core muscles, which include the lower back, hips and gluteus. Strong core muscles lead to better balance and stability, and are important for any physical activity as well. If you have strong abdominals, you also reduce the risk of sports injuries. So, remember – there is more to your investment than building a six-pack or lean tummy!"

Ashmoret Mishal's Ab Workout

Ashmoret Mishal Ashmoret Mishal's Ab Workout
 

1A. Sit-Up

We start the exercise lying on our back, holding our hands behind our head with our arms opened to the sides.

Ashmoret Mishal Ashmoret Mishal's Ab Workout
 

1B. Sit-Up

Then we crunch up all the way holding in the posture for five seconds. Inhale and exhale as you tighten your muscles during the crunch. Then lay back and perform the exercise again. Reps: 20-40.

Ashmoret Mishal Ashmoret Mishal's Ab Workout
 

2A. Hugging

We start the exercise with a tight crunch, holding our hands straight next to our body while our legs are straight in the air at about a 45-degree angle.

Ashmoret Mishal Ashmoret Mishal's Ab Workout
 

2B. Hugging

Then we bring our legs to a fold and close to our chest in a hugging position. Hold in this posture for five seconds while inhaling and exhaling. Then perform the exercise again for up to 30 repetitions. Reps: 10-30.

Ashmoret Mishal Ashmoret Mishal's Ab Workout
 

3. Diagonals

Start this exercise while performing the "hugged: position, and then extend your legs out together while tilting to one side and holding your hands behind your head for support. Hold in the tilted posture for 2-3 seconds and return to the original "hugged: position with your legs folded close to your chest. Repeat this exercise again while working on the other side as well. Reps: 10-20 (each side).

Ashmoret Mishal Ashmoret Mishal's Ab Workout
 

4. Swing

Start this exercise with your legs straightened in the air at a 45-degree angle and with your palms supporting your thighs. Then slightly swing back and forth repetitively for 5-10 seconds. Try to find the balancing point so you will be able to conduct the swing exercise smoothly. Reps: 10-20.

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