Adding an ab workout to your cardio routine doesn’t nave to take a lot of time. Spending 10 minutes on strengthening your core each time you exercise will add up to make a big difference. Our guest bloggers have provided us with two, short ab workouts that if performed regularly will give you great results.
Quick and Efficient Abs Workout
This is a challenging sit-up that can significantly add tone to the region while helping to shape the core muscles.
First suck your stomach in, flattening your back to the table or floor. Continue contracting these muscles this way until the legs begin to lift slightly off the table. The goal is to lift the legs using the abdominal muscles only.
Begin with 5 reps and increase daily to one set of 15. Then every other day, add a second and then a third set.
Ground cycling for your abs is where you do bicycle movements while laying down on the ground. This is among the most popular of the flat abdominal exercises for women. Ground cycling, also known as bicycle crunches, combined with controlled breathing will help tone both the lower and upper abs.
There are many effective exercises to maintain a tight belly and flat stomach including crunch exercises such as the reverse crunch, bicycle crunch, vertical leg crunch and full sit up. These exercises target all the major muscles of the core including the rectus abdominis (or the ‘six pack’), obliques, transverse abdominis and the lower back.
However ab busting exercises to get that much-sought after six pack need not just involve crunches. Some other exercises that are simple and easy and ideal for the át home’ abs work out include:
My favourite exercise, the plank, works the transverse abdominus and can be done in the privacy of your own home! This isometric abdominal exercise stabilizes your spine whilst strengthening your core. The plank is achieved by lying on your stomach, legs straight and rising up onto your forearms and toes. Hips should be raised to shoulder height and the back should be flat. Squeeze your abs and tighten your glutes. Hold yourself in this position for 30 to 60 seconds without moving while breathing. Work up to three sets.
Dumbbell Oblique Lifts
Dumbbell oblique lifts are an excellent crunch-free exercise to work the oblique abdominal muscles and are straight forward exercises requiring only a set of dumbbells with at least 1kg a piece. To perform these exercises stand up straight with your feet hip-width apart. Hold a dumbbell in each hand with your arms relaxed at your sides. Lean to the right allowing your right hand to trace down the side of your leg. Stand back up straight pulling with your muscles at the side of your waist and not lifting with your arm. Lean to the left. Continue alternating sides. Four to eight reps on each side are ideal.
And let’s not forget the ‘sneaky’ abs exercise’s we can do while driving, sitting at our desk or lying in bed – simply tighten and release your abs repeatedly: a little move that yields results almost without your noticing. Until summer hits of course, and you can put your fantastic bikini body on show!
About the Author: Ali Cavill is a Personal Trainer and owner of Fit Fantastic. A qualified Master Trainer and Group Fitness Instructor, teaching across Sydney, Ali is also an ambassador for Rockwear Gym Clothing and the Australian Institute of Fitness. Ali consults on a range of fitness and health topics for primary and high schools, corporate organisations, sponsors charity events and is rapidly becoming a renowned face” of the fitness industry through her involvement and feature in various print media, corporate websites and TV (The Circle, Foxtel, Home and Away, Biggest Loser Australia and most recently the Australian Institute of Fitness national ad campaign). read more →
Before you head out for the weekend… time for one more ab-blasting exercise. And this one is going to earn you a break for the weekend!
In the interest of full disclosure – we got pics of Rach doing the two advanced versions, and though we thought she did well – we’ll agree that the pictures were less than “pretty” – so we let her off the hook and didn’t put the photos up.
Worried about muffin top or bulging over the sides of your bathing suit this summer? Time to grab a ball and get crunching!
This exercise from Kerry Ann King seems easy at first – but try to hold it for a while, and you’ll feel the burn kick in! This move proves that you don’t have to get to the gym every day to have great looking abs – you just have to get into those abs!
Subscribe to receive updates!
The Pretty Hard Work Store
- 18 May 2013Learn The Advantages Of Pilates
- 15 May 20138 More Quick Tips on How to Start a Physically Active Routine
- 14 May 2013Curb Your Cravings With Almost Heaven Almond Macaroons
- 30 Apr 2013Shaved Heads, Pride and Being Blissfully Grateful
- 26 Apr 2013Home Gym: Keep It Simple
- Dr. Len Lopez on Don’t Neglect Half Your Upper Body – Try Inverted Pull-ups!
- samac on How to Fuel Your Workout
- Tony Nguyen on 4 Tips for Those Who Can’t Stop Sweating After a Workout
- Quick Start Morning Workout | Iron Mountain Pilates & Movement Ltd. on Quick Start Morning Workout
- Where to Find Motivation to Exercise | Pretty Hard Work « Try Wellness on For Size on Where to Find Motivation to Exercise