How to get great abs!

Posted Tue, 8th Apr 2014

Most people think that hundreds and hundreds of crunches and situps will give you that washboard stomach you’ve always wanted! To some extent yes you will increase strength in your abdominal muscles but not as much as you could!

Nutrition is also a big factor in actually showing the muscles and the toned look you’re after. Eating a healthy diet consisting of whole natural foods will help increase metabolism and remove that unwanted belly fat to reveal those abs!

Try these 5 simple exercises to gain the strength in all areas of your abdominals..

Take your time with the exercises and keep good form throughout all movements. This will give the muscles enough time to react to the movement and ensures that the correct muscles are used!

1. Single leg hold and crunch

Hold for 30 sec on each leg

  • Lying flat on floor bring one leg up to vertical position 
  • Engage your hips and core 
  • Raise your shoulders off the floor and hold in crunch position

2. Leg Raises

Aim for 10

  • Lying flat on floor with both legs raises into a vertical position 
  • Slowly lower both legs to floor (inch of ground) and return to starting position 
  • Engage through front of hips and core Lower back drawn to floor

3. Single leg Drops

Alternate 10 each side

  • Keep your lower back flat to the floor
  • Move your arms out to the side Keep your head / upper back relaxed 
  • Legs should be raised in a vertical position 
  • Begin to lower one leg to the floor, keeping the other leg vertical 
  • Alternate legs

4. Front to side plank

Alternate 3-5 each side

  • Hold the plank position - wrists should be placed under shoulders 
  • Feet should be shoulder width apart 
  • Slowly lift one arm off the floor rotating trunk & hips till arms are in horizontal position 
  • Stay strong through the baring arm Keep breathing controlled!

5. Single leg Drops

Alternate 10 each side

  • Keep your lower back flat to the floor 
  • Move your arms out to the side 
  • Keep your head / upper back relaxed 
  •  Begin to lower one leg to the floor alternating legs

Enjoy!

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