Is it just me or 2 sets of 20 repetitions of the following already are a very challenging ab work-out?
Lie flat on a mat, legs extended. Extend your arms over your head, with your hands holding a dumbbell with a neutral grip.
In a controlled, deliberate manner, slowly lift your arms and legs off the floor toward each other. Your body should form a V shape at the top of the movement. Hold that positions for one second and then slowly lower down to the start position.
Lying cable knee raise
This move is a bit troublesome to put together with the bench and the cable so I recommend trying it at a time when your gym isn’t very crowded.
Position a bench several feet away from a low pulley. Attach an ankle strap to the cable and then around your ankles. Lie back along the length of the bench, grasping the head end with both hands for support and extending your legs at the other end. If the bench has been positioned correctly, there will be no slack in the cable.
Keep your lower back against the bench, bend your knees, pulling your thighs toward your chest. Stop when your thighs are perpendicular to your pelvis, and contract the abdominal muscles, before slowly returning your legs to the extended position.
Ball crunch with medicine ball
Position yourself on a stability ball so your lower back is fully supported and your legs form a 90-degree angle when your feet are flat on the floor. Hold a medicine ball or dumbbell with both hands, extending your hands directly over your head.
Exhale as you contract your abdominals to raise your shoulders away from the ball. As you crunch forward, your extended arms should move in unison with your head and torso. At the top of the move, your arms should still be extended over your head, but at this point, crunch your abdominal section harder to engage additional muscle fibers. Then slowly return to the start position.
Captain’s chair raise
Position yourself in the captain’s chair apparatus by grasping the handles, pressing your back against the vertical padding and supporting your body weight with your forearms. Keep your eyes focused on a spot directly in front of you, retract your shoulder blades, and let your legs hang vertically below your body.
Exhale as you contract your abs and flex from the hips, raising your thighs toward your chest. Your calves should continue to dangle beneath your knees. Hold for a count before slowly returning to the start position. As your muscles begin to fatigue, avoid using momentum to get your legs up.
Kick it up a notch: keep your legs extended for the advanced version of this move.
Any other suggestions for intense ab moves?