Focus on Abs Almost everyone dreams of having really toned abs, but it is a real challenge. Of course the abs or core is used in pretty much every movement, running, bending, lifting and jumping. Cardio will help help burn those calories, but to get the stomach flatter and tighter you need to train the core. Crunches are not the only solution. Here are a few other ideas: Plank: This traditional exercise starts in the standard push-up position: face down, hands shoulder-width apart and balancing on your toes with the abs contracted. (To modify, you can start on your forearms instead of your hands and/or drop your knees to the mat.) The most important thing is to keep your body straight from head to heels (or knees if modifying). Maintain the position for 15-30 seconds by engaging the abdominal muscles and holding the position, being mindful not to let your chest or lower back sag. Use a mirror to check your form. As your core muscles improve, you will be able to hold this position longer. Gradually increase your time up to a minute or more. To increase the difficulty, try lifting one leg to create a balance challenge. Side Plank: Lie on either side balancing on one arm with your legs straight and the top leg stacked directly on top of the bottom. (To modify, you can start on your forearm instead of your hand and/or drop your bottom knee to the mat.) Align your head with your spine and keep your hips up and your abs contracted. Your side muscles, the obliques, are working hard in this position. Maintain the position for 15-30 seconds by engaging the abdominal muscles and holding the position. You can increase the intensity of the side plank by increasing the length of time you are in the raised position and by raising the upper leg off the lower leg for an intense balance challenge. Lunge Twist: For this move, grab a 2.5kg to 6kg dumbbell (depending on what you normally use) with both hands. Stand with your feet hip-width apart and your arms straight out. Take a big step forward with your left foot and, tightening your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles. Twist back to center, push off your left foot and stand back up. Do 15 reps on each side. Keep your elbows straight but not locked. Have a word with any of our fitness team to help you out with these and other core training exercises.
Posted on: Wed, 21 Aug 2013 08:47:04 +0000
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