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A beginner’s guide to abs exercises

Mar 24, 2014 3339 Viewed 0 respond
abs exercises


A beginner’s guide to abs exercises

Sculpting a six-pack doesn’t have to involve complicated equipment or difficult moves. Use these four simple exercises to carve out your core in no time

Bird dog

How to
Kneel on the floor with your hands shoulder-width apart. Brace your abs and lift an alternate arm and leg. Point the arm out straight in front and extend the opposite leg to the rear. Hold at the top of the move for 5 seconds before returning to the start position.

Why
“Getting your body as long as possible really focuses the exercise on your core stabilisers,” says PT Greg Brookes. Perfect this technique for maximum muscle activation.

How many
3 sets of 5 reps each side

Make it easier : Try reverse breathing. In the same stance, work the core by pushing out your belly as you breathe in and vice versa.
Make it harder : Increase the time you hold each elevation.

Bird dog

 

Plank

How to
Start on elbows and knees before straightening your legs and raising your body. Keeping your head up, ensure your back is completely straight – this means no arching or sticking your bum in the air. Hold that position.

Why
“This is the ideal way to work the abs without crunching, which means you still get a lot of muscle activation without putting pressure on your spine,” says PT Christian Finn.

How many
Hold it for 45 seconds. If you can do it for a minute without shaking uncontrollably, it’s time to try some variations.

Make it easier : Decrease hold time.
Make it harder : Reduce points of contact with the floor. Try shoulder taps.


Bird dog

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