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You are here: Home / Exercises / Figure 8’s

Figure 8’s

August 10, 2008 by Adria Ali Leave a Comment

   This is one of my favorite exercises to do with my clients.  It targets the inner and out abs. 

 

The figure eight is a great way to mix up a stale abs routine. This weighted move puts your entire core musculature — rectus abdominis, obliques and your deep transverse abdominis — to the test, helping you to burn more calories while strengthening your midsection.

FIGURE EIGHT

TARGET: Entire core musculature

START: Sit on the floor with your knees bent, holding a medicine ball in front of you. Lean back slightly and lift your feet off the floor.

MOVEMENT: Bring your left knee toward your chest while straightening your right leg. Pass the medicine ball under your left leg, then bend your right knee toward your chest while straightening your left leg. Pass the medicine ball under your right leg. Repeat for 30 seconds.

NICOLE SAYS: “If you have difficulty balancing on your glutes, touch the foot of the straight leg to the floor during the passes until you can develop that core strength and balance.”

>> Nicole performs three sets of these at the end of her abs routine, going as hard as she can for 30 seconds.

 

     When  your body begins adapting to the exercise… then try adding extra repetitions or increasing the weight of the medicine ball. 

Adria Ali

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Filed Under: Exercises Tagged With: ab exercises, alternative ab exercises, hard abs, how to do ab exercises, medicine ball exercises

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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