THE CORE DEFINITION ABS WORKOUT


If you’re working towards a lean, defined flat stomach, these exercises will ensure you have the core flexibility you need.






 

SIDE PLANK ROTATION WITH LEG LIFT

Targets: Obliques, abdominals, lower back

side plank - abs workout

Do: 3 reps of 10 on each side with a 30-second rest between sets

a) Start in side plank (on hand or elbow). Extend top arm up before rotating down and reaching under your waist and back to extend up.

b) Lift your top leg to 45-degree angle and slowly lower. That’s a rep.

BICYCLE KICKS

Targets: Obliques, lower abdominals, lower back

bicycle kicks - abs workout

Do: 3 reps of 10 on each leg with a 30-second rest in between

a) Lie down with your head and shoulders raised, hands behind your head and legs in tabletop position.

b) Bring your right elbow to meet left knee while straightening your right leg at 45-degree angle.

Alternate. Easy as riding a bike, right?

STABILITY BALL SEATED ROTATION

Targets: Obliques, lower abdominals, lower back

stability ball rotation - abs workout

Do: 3 reps of 20 with a 30-second rest between sets

a) Sit on the floor with back straight, and legs straight out in a V-shape. Hold the ball out in front with straight arms.

b) Rotate to the left, to the right and back to centre. Simple!






SCORPION REACH

Targets: Obliques, lower abdominals, lower back

scorpion reach - abs workout

Do: 3 reps of 10 on each leg with a 30-second rest in between

a) Start on hands and toes in a V-shape. Bend your left knee to right elbow.

b) In one fluid movement, extend your bent leg back while opening your hips to the left, and then back to your elbow. Go with the flow.

MERMAID

Targets: Obliques, lower abdominals, Lower back

mermaid exercise - abs workout

Do: 3 reps of 20 on each side with a 30-second rest between sets

a) Lie with your legs out to the left while propped up on your right arm.

b) Arm straight, abs tight, push up to side plank and stretch your left arm up and over before lowering to the ground. Beautiful.

 




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