Excellent exercises to achieve perfect abs
Here’s how to achieve those summer abs you’ve longed for…or at least a point in the right direction! If you would like to be shown how to do these exercises or a bit of guidance from our Personal Trainers please just click here to get in touch.
Excellent Abs Exercises by our Personal Trainer, Helen Kukor
Most people don’t realise that without a strong core, it’s unlikely you will achieve washboard abs. And, your core encompasses much more than just your stomach. It includes your hips, lower back and glutes. The core is much more dynamic and important than people realise as its the main component in making your body move as a whole. The following exercises will train your entire midsection, prepare you for movement, and, yes, give you the foundation for a prominent set of abs.
Crab Hip Raises and the Crab Walk
To do the hip raises, start as if you were about to crab walk, with your glutes, hands, and feet all on the ground. Press through your hands and feet to lift your hips until your body forms a straight line from your knees to your mid-back. To make the hip raises harder to walking on your hands whilst maintaining this straight body line.
This is an excellent exercise for improving your internal and external obliques as well as your abdominal. To start with, lie on your side with your elbow directly underneath your shoulder and your feet on top of each other. Lift your hips up off the floor and hold your body in a straight line. Hold for 30 secs to a minute. If you struggle with this you can do side plank raises. Start in the same position but this time left your hips off the floor, hold for a few seconds and then lower gently. Try 5-second holds for 3 sets of 5 reps on each side, or 6-second holds for 2 sets of 6 reps per side.
To perform the toe tap exercise, lie on your back with your knees bent 90 degrees in a “table top” position, so your calves and shins are parallel to the floor. Without changing the bend in your knees – and, most importantly, without allowing any part of your lower back to arch up and lose contact with the floor – lower one leg to the floor until your toe taps the ground. Bring it back to start, and lower the other leg. Try for 10 or more reps. Too easy? Double up: Lower both legs together, keeping the same bend in your knee as you lower and raise.
Medicine Ball Slam
The ball slam uses the same muscles as a standard crunch, the difference being that this explosive move also involves your hips, back, and shoulder – it can also be an incredible stress reliever after a long day! To perform the move, grab a ball with both hands and stand with feet shoulder-width apart, knees and elbows slightly bent. Hold the ball straight overhead, and then slam it down in front of you, bending forward slightly as you do. Retrieve the ball, and repeat. If you want to increase intensity with this move, use a weighted medicine ball.
The Farmers Walk
When you’re performing this exercise you are using your whole core just to keep your body straight. To do this exercise grab a dumbell or a Kettlebell in each hand and walk a set distance. To make this exercise harder, hold a weight in just one hand. These one-sided carries create instability from side-which your core has to compensate for. For a greater challenge use heavier weights.