Abs are made in the kitchen. If you want them to be seen, you have to eat properly, drink a ton a water, and train them! Strengthen your core muscles with this combo of body weight and weighted core exercises.
HANGING KNEE RAISES
- Take hold of a chin up bar/handles and allow your body to hang perpendicular to the floor. This will be your starting position.
- To initiate the movement, exhale and elevate your knees in front of your body by contracting your abdominal muscles until they create a 90 degree angle with your torso
- After a brief pause, inhale and return your legs back along the same path into the starting position. Tip: This movement should be slow and controlled so that you do not swing.
WEIGHTED PRESS UPS
- Lay down flat on your back. Have your knees bent to create a 90 degree angle with your feet planted on the floor. Take hold of a weight plate and keep it close to your chest. Tip: For this movement you may either need a partner to hold your feet down or gently place additional weights on your feet. This will be your starting position.
- To initiate the movement, exhale and roll your shoulders up and off the mat by contracting your abdominal muscles whilst pressing the weight plate directly towards the ceiling at the same time. Continue to sit up as you push the weight as high towards the ceiling as possible.
- Once your arms are vertical and your abdominal muscles are as tight as they can be, pause briefly, inhale and return your body back along the same path into the starting position.
AB WHEEL ROLLOUT
- Grab an ab wheel (or barbell0 and place it on the floor at the end of a mat. Kneel down on the mat and adopt a shoulder width, overhand grip on the barbell. With a bend at your knees and hips, lean your bodyweight forward so that your (straight) arms are holding you upright. This will be your starting position.
- To initiate the movement, inhale and slowly roll the ab wheel forward, stretching your arms out as far as you can whilst dropping your pelvis down at the same time.
- After a brief pause, exhale and use your abdominal muscles to pull the ab wheel back along the same path into the starting position.
- Grab a weight plate and take a seat on the floor. Hold the plate above your hips (flexing slightly at the elbow) and create an imaginary 'V' shape with your body by leaning back and lifting your feet off the floor. Tip: Your knees should be bent and if any pressure comes through your lower back, replace your feet back onto the floor. This is the starting position.
- Twist your torso to the right hand side until the plate is just off the floor. Exhale as you twist, making sure that your head follows your shoulders.
- Reverse the movement towards the left side keeping your breathing constant and exhaling as the weight is lowered either side.
STABILITY BALL IN/OUTS
- To get into position for this exercise you will need to place your hands shoulder width apart on the floor (as if you were in the starting position for a press up) and place your shins on top of a swiss ball. Keep your abdominals tight throughout this movement in order to keep alignment from your shoulders to your feet. This will be your starting position.
- To initiate this movement you will be pulling the swiss ball in towards your torso by lifting your hips slightly to allow your knees to be driven in towards your chest. Your shins will be replaced on the swiss ball by your feet and toes. Tip: This entire movement is directed by your abdominal muscles with your lower back playing no part at all. If you find it is hurting, either lift your pelvis or use an alternative exercise.
- After a brief pause, inhale and return your knees back along the same path into the starting position.
Follow Us On Social Media!
Facebook @ 1 life 1 you fitness