Celtic Dragon

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This is when you perform a stability ball plank with your arms extended. Seeing is believing (and shamefully, I do not have this in my library, so I had to steal one from my coach, Craig Ballantyne): Good times. It was the first time Ive done this exercise in a while, so I just kept it at 30 seconds. Its quickly becoming one of my favorite supersets.

When it comes to ab training, especially with bootcamps, crunches are where its NOT at. I like to use unique, yet effective exercises when it comes to training the core. Crunches give you too much risk due to over-straining the neck and spine. Also, youre only working the top layer and not even hitting the abdominal wall. Effective ab training will work your entire core (abdominals, obliques, etc.) in unison. So, basically, using crunches to work your abs is like trying to get a fire going using a toothpick or some other clever saying.

Many people dont realize the hidden gems of core training, like high rep DB Rows. When you perform high rep DB Rows, you work your abs, especially the obliques. Choose a weight that you can lift for 10-12 reps, but do 15. That will force your core to work really hard. There have been days where my abs are sore from doing high rep DB Rows alone. Theres also the variety of pushups that will work your core, too. One of them is the elevated pushup. Theres also the Spiderman Pushup and many more. But you can work your abs with some amazing bodyweight exercises, too. One of the classic, yet effective moves is the X-Body Mountain Climber (also known as the cross body mountain climber): X-Body Mountain Climber Brace your abs. Start in the top of the push-up position.

Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite shoulder.

Do not let your hips sag. Keep your abs braced and slowly return your leg to the start position. Alternate sides until you complete all of the required repetitions.

What Ive done before with my bootcamps was to have my campers Alligator Crawl from one point in the gymnasium to another. The Alligator Crawl looks like this: Alligator Crawl Start from a push-up position with your feet close together. Keep your body in a straight line throughout the entire exercise. Walk your body forward maintaining a straight line and using your hands. When you move your right hand forward, your right foot should simultaneously move.

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From: (ab exercise routines) http://www.bootcampexercises.net/the-best-ab-exercises/

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