Bott uses them in to activate the core in exercise like the 1/2 Kneeling Pallof Press. Amazonīands: A great way to add resistance to core exercises, and they can also be used to work other muscle groups. The dolly allows you to stretch and strengthen all four abdominal muscles while simultaneously training your upper and lower body. AmazonĪb Dolly: A good alternative or regression to the ab wheel. Bott suggests picking up these small, affordable items to really feel the burn: AmazonĪb Wheel: The ab wheel is a portable tool you can have on hand to enable you to progress to a more difficult exercise once you begin to develop your core strength. You don't need a gym membership or expensive equipment to take your abdominal workout to the next level. Products that will kick your ab workout into high gear Slowly start to lower your hands and feet only as far as you can keep the hollowed out position of your spine. Hollow Holds (ADVANCED PROGRESSIONS): Starting on your back “sit up” and reach your hands and feet to the ceiling.Ab Wheel Rollouts (ADVANCED PROGRESSIONS): Starting on your knees slowly roll your arms out maintaining a flat low back position.From there reach your arms straight out keeping the core still and not letting it rotate. Move out to a comfortable distance starting with the band pressed to your heart. 1/2 Kneeling Pallof Press: Set up on one knee with the inside knee down.Side Plank Band Row: Same description as side plank but with top arm perform a row using a band or cable to increase difficulty.Side Plank with Leg Lift: Maintain the same position and lift the top leg.Once this is achieved we’d want to progress it to. Side Plank: Keep the elbow under the shoulder and shoulder away from the ear.Front Plank (armlift/leg lift/combo of both): These are three quick progressions to make a plank more challenging if you’ve mastered the 60-second hold.Long Lever Front Plank: Same set up except we are going to move the elbows further forward.Goal should be about 60 seconds before increasing the difficulty.
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