Reigning seven-time Figure Olympia champ Cydney Gillon is a pinnacle of aesthetics in bodybuilding. Gillon’s accolades testify to her physique development, and she routinely shares her world-class knowledge on how others can similarly sculpt their physiques.
Gillon offered her five top ab exercises for beginners in a July 5, 2024, YouTube video. The bodyweight variations require a Bosu ball and foam roller, and weight can be added for additional difficulty. Check out Gillon’s favorite novice ab techniques below:
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Gillon’s 5 Favorite Beginner Ab Exercises
These are the five ab exercises Gillon recommends for novice exercisers, in the same order as the video format.
Bosu ball crunch
Foam roller crunch
Knee-up Bosu ball crunch
Flutter kicks
Plank knee dips
Note: Gillon did not specify exercise sequence. Set and rep recommendations were also limited.
Bosu Ball Crunch
The Bosu ball crunch is a level up from floor crunches. As Gillon demonstrates, extending back over the ball moves the abs into their lengthened position, which offers muscle-building advantages.
A 2023 European Journal of Sport Science study found that maximizing the stretch against resistance caused 40 percent more muscle gains than concentric-focused movements. The study focused on triceps training but is suggestive that similar effects might be seen across muscle groups. (1)
How To Do It
Sit on the edge of the Bosu ball with glutes close to the floor.
Lean back over the ball to stretch the abs.
Interlock your hands behind your head and rest your head in your palms.
Inhale, contract the abs, and then exhale while you crunch.
Reverse the movement to the starting position and repeat steps 1-5.
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2. Foam Roller Crunch
Gillon uses a foam roller to achieve more extension in the spine.
How To Do It
While sitting on the floor, lie on the foam roller so it’s across the shoulder blades.
Plant your feet flat on the floor roughly hip-width apart. Lock your hands together behind your head.
Lean back to stretch the abs.
Crunch and hold for one second.
Repeat from the second step for desired reps.
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Image via @vytamin_c on Instagram
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3. Knee-Up Bosu Ball Crunch
The knee-up Bosu crunch eliminates lower body stability by raising the legs off the floor. This requires greater core activity to balance and hold up the legs.
If your legs are heavy, that’s all the weight you need.
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How To Do It
Sit slightly off-center on one side of the Bosu ball.
Place your hands on the ball behind your lower back, and recline your torso.
Brace your core, bend your knees, and lift your legs. Keep both feet together.
Simultaneously, pull your knees in and crunch, then reverse the motion.
Alternatively, hold your feet up in the original position (hollow hold).
Gillon performs at least 20 repetitions.
4. Flutter Kicks
Gillon transitions to flutter kicks from the same position as the knee-up Bosu ball crunch. Holding the legs straight applies more tension to the lower abs versus bent-leg ab variations.
How To Do It
Extend your legs forward with your feet together.
Alternate lifting the legs up and down past each other in a scissor-like motion.
5. Plank Knee Dips
Gillon is not a fan of planking for ab gains, but the knee dip plank is an exception. In this moving plank, the spine stays straight while the legs bend and straighten.
How To Do It
Assume a push-up position.
Lift the hips so your glutes are level with your shoulders.
Keeping the core tight, drop the knees close to the floor, and straighten the legs.
Reverse the movement to the starting position.
Repeat steps 1-4 for desired reps.
Try plank knee dips with your feet on an exercise ball for a greater challenge.
Pick exercises you like that activate your core. If your goal is a tight waist, move accordingly.
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References
Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
Featured image: @vytamin_c on Instagram
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