Hanging Side-to-Side Leg Raise

Sets: 3-4 Reps: 6-8 Rest: 90 Seconds

Grab a chinup bar with an overhand, shoulder-width grip and hang from it [1]. Contract our abs and raise your legs up to your left side until they are in line with your left hand [2]. Reverse the motion until your legs are hanging again, then raise them up to the right side [3]. Lower your legs back to the starting position. That's one rep. If this is too difficult, perform the move with your knees bent 90 degrees.

Next

Directions and Intro

[pagebreak]

Swiss-Ball Dumbbell Rotation

Sets: 3-4 Reps: 6-8 Rest: 90 Seconds

Hold a dumbbell with both hands and lie back on a Swiss ball so that your hips are parallel to the floor and the weight is straight out in front of you. Rotate as far as you can to the left, keeping your hips parallel [1]. Then rotate to the right [2]. That's one rep. Do not allow your hips to sag.

Next

Directions and Intro

[pagebreak]

Renegade Row

Sets: 3-4 Reps: 6-8 Rest: 90 Seconds

Hold a dumbbell in each hand and get into pushup position [1]. Shift your weight to your left side while staying rigid. Row the righthand dumbbell to your side, making sure you are not shifting your hips [2]. Lower the dumbbell back to the floor, shift to the right, and row with your left arm. That's one rep. Try to keep your hips parallel to the floor.

Back to 30-Minute Abs

Directions and Intro