By: Betsy Stevens NCCPT | Click here to find me on Facebook
Do you look longingly at the 6 pack you see on the weekly celebrity magazine? Hey, they didn’t get those perfectly toned abs by sitting on the crunch machine all day! Heck no! They worked hard and kept variety in their core workouts.
Now you can do the same! Try out the moves below next time it’s your core/ab day at the gym! Better yet, what’s great about these moves is they can ALL be done at home, too!
*To get a visual for each of these moves, click the name of the exercise!*
Begin by getting down on the floor and onto your hands (or forearms) and toes in a plank position. Keep your hands (or forearms) as wide as shoulder width apart and aligned under your shoulders. You should also keep your spine in neutral alignment by looking down to the floor – never keep your chin up by looking out in-front of you. Last, your hips should be square to the ground and your feet spread as wide apart as your hip width.
Now that you are in the proper position for a standard plank, it’s time to spice it up! Bring your right knee up to your right elbow (or shoulder if you are in the forearm position) and return to the starting plank position. Repeat that same motion on your left side. Continue alternating between your left and right knees. Remember to keep your back flat and don’t let your hips lower to the floor. This will keep back pain away and your core contracted.
Repetitions: 20 Sets:3
Rest time between sets: 30 seconds
Start out flat on your back with your arms down by your side as you look up to the ceiling. Have your knees bent at a 90 degree angle or bent with your ankles crossed over each other. As you continue with your arms at your side, with your knees still bent, roll your hips up off the ground as high as you can, pause, then lower them back down slowly to where your legs are in the original starting position.
*If you begin to have lower back pain, position your hands on top of each other under your tailbone for some extra support.
Rest time between sets: 15-20 seconds
You’ll need a pair of furniture sliders and a floor with a smooth/slick surface for this exercise. If you don’t have sliders, get 2 paper plates or 2 dish rags. (The idea here is to have something that will slide easy on the smooth floor surface.) You will be in the plank position again just as you were in exercise #1, but, this move only works properly if you are positioned onto your hands, NOT the forearms. Your sliders will be placed so that you have 1 under each foot.
Once you are set in position, you will bring your knees up tight into your chest by engaging your core and then extending your knees back out to where your legs are in the starting position. Keep this a slow and smooth motion; nothing speedy! Remember to keep a neutral spine for this movement as well!
Rest time between sets: 30 seconds
Did you feel the difference?
Now that you have read through and maybe even tried these moves, I am sure you can agree that these ab exercises are no joke! They definitely take some effort, but don’t give up! Remember, those celebrities didn’t get their 6 packs over night; they had to work hard for them and so will you!
Get started today!
Come see us at Gold’s Gym! We have an amazing Group Fitness class called CORE that will really give those abs of yours a run for their money! CLICK HERE for a free pass to come try out CORE or any of our great Group Fitness classes today!