We are almost there! Today is dedicated to your tummy, your gut, your core or simply put, your abs.
Adding a full day dedicated to your abs really does make for a well rounded workout program. Yes, many routines may add a few ab exercises at the end of a 45 minute routine but for the most part your abs really are neglected. Abdominal exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. It helps with better balance and stability. In fact, most sports and other physical activities depend on stable core muscles. You don’t need a lot of equipment to perform an abdominal work out but adding a few items like a stability ball or weights will make the exercises more challenging with great results.
Some of the exercises I’ve used here are a collection of the ones I posted within the past 5 days so you are already an expert on them. I have also thrown in a few new ones to keep you on your toes. The equipment I used was 6lb medicine ball, yoga mat and a large exercise ball. As usual, start your work out with marching on the spot, a short walk with the dog or walking the stairs in your house for 5-10 minutes.
Each exercise has a video link included on the exercise name explaining how to do the exercise.
HAVE FUN!!!!
Lets begin!
WARM UP
Start with a 10 minute warm up. I set my fitbit timer for 10 minutes and walk my stairs for 10 minutes. If you don’t have stairs march in place to your favourite music or go for a short walk outside and take advantage of some vitamin D whilst you are at it!! Once that is done do some light stretching. I like to follow the one below.
EXERCISE
Do 3 sets, 20 reps each side
- Similar to a sit up, lay on your back on the floor and cross your arms
- Bring your upper body up twisting at the waist. At the same time bring the opposite knee up toward your chest and touch your elbow to the knee
- Repeat each side
Arms High – Partial Sit Up
Do 3 sets, 20 reps
- Lie on your back, knees bent at 90 degrees, and raise your arms straight overhead, keeping them pointing up throughout the exercise.
- Sit up halfway, then steadily return to the floor.
Plank
Do 3 sets, 60 sec
- The plank has many variations but I prefer the one below
Leg raise
Do 3 sets, 12-15 reps
- Lie on the floor and hold onto the legs of a heavy chair, under a couch or another persons ankles for support
- Keep your legs straight and raise them up until they’re vertical
- Lower back down, but stop just short of the floor to keep tension on your abs before the next rep
Do 3 sets, 20 reps each leg
- I find it helpful to place your hands palms down under your butt to help with your lower back.
Do 3 sets, 20 reps
- I prefer this exercise on the stability ball but if you don’t have one feel free to do it on a mat.
- I also used my 6lb medicine ball to add a little more of a challenge
Finish workout with a nice stretch and a tall glass of water. Congratulations, you did it!!!
