Don’t wait until summer to work on your abs,
get a head start now and you’ll have a lean, strong midsection you can’t wait
to show off.
Forgive us for harping on about this, but
endless crunches won’t tone your turn. You need to do moves that involve
multiple muscle groups, including the transversus abdominis (the deep muscles
of your midsection on the sides of your waist). You also need to hit your abs
from all angles. These moves do just that!
1. Ball Crunches
Reps: 15
Benefits
Work the rectus abdominis (the six pack
muscles), as well as the obliques (muscles in the side of your waist) and the
transverse abdominis muscle.
How
to do it
- Lie flat on your back with your knees
bent at a 90º angle and your legs resting on top of a bench or gym ball.
- Place your hands on each side of your
head (a), then push the small of your back into the floor and curl your
shoulders towards your pelvis.
§
ABS: Crunch your ribcage toward your pelvis
§
Head: The movement should be fluid, not jerky –
if it’s the latter, don’t lift as high
§
Elbows: Your elbows should be in line with your
body and pulled back as you lift
§
Legs: Keep your legs against the ball –
don’t lift them
Place
your hands on each side of your head
- Raise your shoulders approximately four
inches off the floor while keeping your lower back on the mat (b)
- Hold for a second, then inhale as you
slowly lower back to the floor.
Resting your
legs on an unstable surface such as a gym ball will work your abs even harder!
2. Ab Jackknife
Reps: 12
each leg
Benefits
This move an effective ab and core exercise
that works the main part of your rectus abdominis and your obliques. It also
engages your hip flexors.
How
to do it
- Lie on your back on the floor. Hold a
medicine ball overhead, with your arms and legs straight (a)
- Brace your core, and then simultaneously
raise your torso and right leg, as you bring the ball towards your right
foot. (b)
- Lower your body back to the starting
position and repeat on the opposite leg.
Ab
Jackknife
3. Plank Pike-up
Reps: 12
Benefits
Your abs and lower back are the main
targets here, but your shoulders will benefit, too.
How
to do it
- Rest your shins on a gym ball with your
palms on the floor beneath your shoulders, so you are in a press-up
position (a)
You
are in a press-up position.
- Pulling your abdominals up and in, roll
the ball towards your hands, lifting your hips up and keeping your head
between your arms (b)
Lifting
your hips up and keeping your head between your arms
- Once your body forms an inverted “V”
shape, stop, pause, then roll back to the start.
4. Overhead Side Bends
Reps: 10
each side
Benefits
A great exercise for hitting your obliques
and tackling problematic love handles. You should also feel a strong side
stretch with each rep.
How
to do it
- Stand with your feet shoulder-width
apart, arms extended overhead and hands together
- Keeping your belly button drawn in,
slowly lean to left and hold for one count (a)
- Return to the start, and then repeat on
the right side (b)
Overhead
Side Bends
5. Half-Kneeling Rotation
Hold: 30
seconds each side
Benefits
Releases tension in your hip flexors,
mid-section, and spine.
How
to do it
- Kneel on your left leg, with your right
foot extended in front of you, a bar on your shoulders.
- Maintaining a tall spine, turn towards
your right knee, keeping your raised knee in-line with your hip. Hold for
30 seconds then switch legs.
Half-Kneeling
Rotation
