In workout 7, we’re going to do lower body exercises and an abdominal exercise for a 3-round circuit.

Start with Bulgarian Split Squats. If you are strong enough to hold dumbbells, you can do that. Put one foot behind you and on the bench. Drop straight down through your hips and drive back up through your heel. Feel the stretch in your back leg.

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Next, move immediately into stability ball leg curls. Squeeze your butt as you bridge your hips up the entire movement. Curl the ball in so your body is in a straight line and back out again.

Without rest, move into a plank with your elbows on the ball. Your elbows will be positioned slightly ahead of your shoulders. Hold this position and brace your abs.

Rest 1 minute and repeat this circuit as many times as you can in 12 minutes.

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BY Craig Ballantyne ON Dec 02, 2009

People are becoming increasingly aware that crunches and sit-ups are no longer considered the best ways to get 6-pack abs.  What a lot of folks don’t realize, however, is that these 2 popular abdominal exercises may actually end up sending you to the doctor.

So, if you’re after a flat stomach, then read on to discover the 3 best exercises to help abdominal endurance and low back health.

Now, I want to be honest and say that these three ab exercises are not the most exciting to do. They won’t give you that classic burning sensation in your abs that leaves you feeling like you’ve really worked them hard.

However, the plank, side plank, and bird dog exercise will build your abdominal endurance and strengthen your torso region.  These exercises are also the safest and probably the most important to do when first starting to work out to prevent you from low back injury.

Dr. Stuart McGill, a researcher in Canada, has done extensive research on low back pain and has concluded that individuals who have a lot of endurance in their abdominals tend to have less chance of sustaining an injury to the low back.

The great thing about each of these three exercises is because no equipment is required you can do them in your own HOME.  Also, because these are endurance exercises, you can do them EVERY DAY.

1. The first exercise is the Plank.

To do this, rest your elbows on a mat, and place your body in a straight line.  Brace your abs and try to work up to where you can hold that position for 2-3 minutes straight.
If right now, you can only do the plank for 20 seconds, then each day try to add a couple seconds.  Alternatively, you can hold for 10 seconds, rest for 1 second and do that 6-7 times.

2. The next exercise is the Side Plank.

This time, position your body on its side, resting on one elbow. You want to ensure that you keep your body in a straight line by keeping those hips raised. Also, if you want to make it harder, then place your free arm straight up in the air. You should be able to work your way up to 45 seconds per side.

In both plank exercises, if holding in the described positions is too difficult, then start out with your knees on the ground and work your way up.

3. The last exercise is the Bird Dog.

I have to admit, it looks a little silly, and you may wonder what body part this exercise is working, but you’re really just working the small muscles in your low back.

So, get down on all fours like a dog and keep your back flat.  Next, take your opposite arm and opposite leg and extend them out in front and behind from your body. The key is to limit the rotation from your hips and to keep your abs braced at all times.  Hold the top position for 5 seconds. Do 5-6 repetitions per side, and then take a rest. This exercise will also help with your mobility in your upper back.

As I mentioned, you can do these exercises everyday or every other day to build your abdominal endurance.

So if you’re just starting out and would like to strengthen your torso muscles, then make sure to add these three exercises to your program.

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