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Summer Ab Workout

Posted on April 9, 2014 by Anita Roberts There have been 0 comments

Summer Ab Workout – A great routine to blast those abs into action

Sometimes we all struggle to incorporate a good workout for our abs, some people complete a little workout every day incorporating it into their routine or will set aside a specific day to train them. For me, my abs were my weakest body part, after having children I thought that getting a ‘six pack’ would never happen. After chipping away day to day and incorporating a good healthy diet along with my Performance Prime my core to get stronger and more toned. So I have put together a quick abdominal routine to share with you.  If you would like to do a full 6 week ab transformation just CLICK HERE

Bicycle crunch

ab workoutBegin by lying on your back, placing your hands behind your ears. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.

Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.

Crunches with a Medicine Ball

Begin by sitting on top of the Swiss ball. Roll in the direction your head is pointed until your lower back is supported by the curve of the ball. You can either cross your arms over your chest or place your hands behind your ears.

On Exhaling: Crunch forward, using your abdominals, until you are at approximately a 45 degree angle to the ball. Keep your neck in a neutral position.

On Inhale: Lower yourself back to the starting position, where your head wraps back around the ball. Try doing 2 sets of 15 crunches.

Dumbbell Side Bends ab

Stand with feet shoulder width apart, holding dumbbells. Knees should be slightly bent.

On Exhale: Bend trunk to the left to a comfortable position and hold for 2-3 seconds.

On Inhale: Return to starting position and repeat to right side.

The Plank

Begin by kneeling on a mat with your knees together, hands held together, forearms on the mat in front of you, and elbows placed directly underneath the shoulders. Extend one leg at a time until you are balanced on the balls of the feet in a plank position. Make sure your abs are engaged and your body forms a straight line from the shoulders to the hip, knee and ankles.

Breathe steadily as you hold this plank position for 15-30 seconds. Gradually work your way up to holding the plank for 1-3 minutes for a great core challenge.

There are so many different variations and exercises that you can do for your core but these are just a few which are great for building your core, abdominal muscles and strengthening your oblique’s.

Hope you have fun!…..Anita x

 

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This post was posted in Athletes and was tagged with ab workout, summer body

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