Dirty Dozen Exercises For Abs
Here are the 12 best all round exercises you can do for the abs.
I call them the dirty dozen.
They may not look like they do much but give them a try.
They're killer.
1.
Renegade rows.
Using a pair of dumb bells or kettle bells assume the push up positing with your arms griping the bell.
Raise one arm toward you in a rowing position while you balance on your other arm.
Repeat with the other side.
2.
Dumb bell swings.
These can also be used with kettle bells.
Simply stand a dumb bell on its side between your feet.
Squat down, pick up thee dumb bell and push up with your legs and thrust out with your hips.
3.
Halos.
Hold a KB in the bottoms up position with both your hands by the chest.
Simply circle it back around your head a number of times and then do the opposite direction.
4.
Figure 8 with a lift.
Pass a KB between your legs in a figure 8 fashion.
Each time you hand off briefly lift the KB to your chest and then return to the figure 8 position.
5.
Russian Twist.
Sitting on the ground hold a KB by the horns in your lap.
Twist each way not exceeding a 45 degree angle.
6.
Low towel Swings.
Pass a very sturdy towel through a KB.
Assume the squat position and then start swinging the KB around your head in one direction and then another.
7.
Get up sit up.
With someone or something securing your legs assume a flat legged sit up stance.
Laying on the ground grab a KB in each hand and do a floor press.
Now sit up, keeping the KBs positioned above you so that you maintain balance.
8.
High towel swings.
The same as the previous towel swings, just standing up.
9.
Rolling sit up.
Assume the same position as in the get up sit up.
Hold a KB by the horns behind your head as you are sitting up.
Lay back about 45 degrees and then roll to one side and then lean back again.
Repeat on the other side.
10.
Hook swings.
Hold a KB by both hands by your waist and then simply swing from one side to the other.
11.
Overhead rotations.
Simply press 2 dumb bells or kettle bells over head and twist at the waist from side to side.
12.
Rotations with knee raises.
Lift two KBs to the rack position at your chest.
As you twist with your waist raise one knee to your elbow and then the other as you twist the opposite direction.
I call them the dirty dozen.
They may not look like they do much but give them a try.
They're killer.
1.
Renegade rows.
Using a pair of dumb bells or kettle bells assume the push up positing with your arms griping the bell.
Raise one arm toward you in a rowing position while you balance on your other arm.
Repeat with the other side.
2.
Dumb bell swings.
These can also be used with kettle bells.
Simply stand a dumb bell on its side between your feet.
Squat down, pick up thee dumb bell and push up with your legs and thrust out with your hips.
3.
Halos.
Hold a KB in the bottoms up position with both your hands by the chest.
Simply circle it back around your head a number of times and then do the opposite direction.
4.
Figure 8 with a lift.
Pass a KB between your legs in a figure 8 fashion.
Each time you hand off briefly lift the KB to your chest and then return to the figure 8 position.
5.
Russian Twist.
Sitting on the ground hold a KB by the horns in your lap.
Twist each way not exceeding a 45 degree angle.
6.
Low towel Swings.
Pass a very sturdy towel through a KB.
Assume the squat position and then start swinging the KB around your head in one direction and then another.
7.
Get up sit up.
With someone or something securing your legs assume a flat legged sit up stance.
Laying on the ground grab a KB in each hand and do a floor press.
Now sit up, keeping the KBs positioned above you so that you maintain balance.
8.
High towel swings.
The same as the previous towel swings, just standing up.
9.
Rolling sit up.
Assume the same position as in the get up sit up.
Hold a KB by the horns behind your head as you are sitting up.
Lay back about 45 degrees and then roll to one side and then lean back again.
Repeat on the other side.
10.
Hook swings.
Hold a KB by both hands by your waist and then simply swing from one side to the other.
11.
Overhead rotations.
Simply press 2 dumb bells or kettle bells over head and twist at the waist from side to side.
12.
Rotations with knee raises.
Lift two KBs to the rack position at your chest.
As you twist with your waist raise one knee to your elbow and then the other as you twist the opposite direction.
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