Abdominal muscles adapt quickly, so it is important to keep shocking them with different routines. These three ab exercises are super advanced and should only be done by extremely fit individuals. If you suffer from pains in your lower back, hips, hip flexors, shoulders, knees, or are prone to hernias, I would not recommend this. However, if you are a fitness fanatic who needs to be pushed out of your comfort zone, try these exercises and modify them as you like.
Stretch your abdominals by doing a modified push-up (a cobra position in yoga). Raise your body slowly until you feel the stretch, then hold it for 10 seconds. Do this for three repetitions of 10 seconds.
Stretch your lower back muscles by pushing your buttocks towards your heels and holding for 10 seconds. Then come back to your original position. Do this for three repetitions of 10 seconds.
Hanging Crunches With 10lb Medicine Ball
Hanging from a pull-up bar, have someone place the medicine ball between your thighs. When you are ready, lift your knees towards your chest, hold for a second, then come back to your original starting position. Do this for three sets of 30 repetitions. On your last repetition, drop the ball from your thighs and perform an Isometric Hold (hold while flexing) for 30 seconds.