Abs of Steel

composureactive
Jan 20, 2015
3 min read

#StayActive

Try these seven exercises, one for each day of the week, and see if you can improve your abs...

There is a common misconception that doing your 100 crunches or 50 sit ups a day will give you a flat stomach. However, this type of exercise only targets the surface muscle and will not challenge your core. For maximum results, try my seven compound exercises which are aimed to stimulate more muscle fibres than isolated exercises. Compound exercises work more than one body part at a time... #Winning!

All the exercises are designed so that you can complete them in the comfort of your home. You don't even need to leave the house!

For each exercise there are two levels. Try the easier level first time round and when you feel confident with these moves you can progress to the harder level.

Toe Taps

REPs: 12 SETs: 2/3

Start by finding a space where you can lie out straight. Keep a flat back and tight core and raise your knees to table top position so they are at right angle to your body. Keeping your left leg in this position, straighten your right so that you just about touch the floor. Bring the leg back to table top position and complete the move with the other leg.

.............

Note: You can make this exercise harder by lifting your shoulders off the floor.

Superman

REPs: 12 Sets: 2/3

Make sure you are on all fours with a flat back and tight core. Raise your left leg and right arm in line with your body then repeat on the other side.

.............

Note: Do not raise your limbs too high otherwise your lower back will curve too much and this could cause an injury. You can make this exercise harder by doing the same move in a plank position.

V - Sits

REPs: 12 SETs: 2/3

Starting in an upright seated position, keeping your back straight, lean back slightly and lift your legs off the ground in a tucked position. Next, straighten your legs and lean back. As you bring your body back to the seated position tuck your legs. Repeat this twelve times.

.............

Note: You can do this exercise one leg at a time if two is too strenuous. Listen to your body! Don't be afraid to step down a level if all your muscles are screaming at you or if you feel any kind of pain in your lower back.

Corkscrew Planks

REPs: 10 to each side SETs: 2/3

Find a sturdy table and get yourself into plank position. Cross your left leg over your right ankle and repeat ten times on each side.

.............

Note: Make this exercise harder by adding a press up between each cross over.

Side Plank

REPs: 30 sec. Sets: 2/3

Start on your side with your legs stacked on top of each other. Push up your upper body from your elbow, keeping it in line with your shoulder. Try to make sure you are central and not leaning forward or backward. Keep your core tight and hold for thirty seconds. Now complete this on the other side.

............

Note: You can make this harder by adding eight leg raises on each side.

Side to Side Roll Downs

SETs: 8 REPs: 2/3

Starting in the centre, keeping a tight core and flat back, roll down gradually. Each time you go back a level, lean to the left, then centre, then right. Keep leaning back until you reach the floor. Do the same movement as you come back up to seated. Repeat the exercise eight times.

.............

Levelled Plank

SETs: 10 REPs: 2/3

Start in a regular plank position, then one arm at a time lower your body to a plank on your elbows. Keep your core tight, back level and hips level at all times. Try not to let your body swing from side to side as you move up and down.

.............

Note: All plank exercises can be completed at the half plank level if you are struggling to maintain good technique with a full plank or if you are feeling any strain in your lower back...

.............

Note:

All the above exercises must be completed with a neutral spine, taking care not to over arch or over curve your spine. Likewise, maintaining a tight core throughout these exercises is vital to avoid any lower back injuries. If you are experiencing any lower back pain during exercising, stop and stretch and only continue if the pain ceases.