Style -- 2 days ago
As we’ve stressed time and time again, fitness starts in the kitchen – eating the right foods, and cutting out the most detrimental, is the way to kick start that shape you’ve been wanting but falling short of. Once the diet is in check, the right exercises will ensure that fitness and strength follow – that six-pack won’t take as long to show as you may have thought.
We speak to personal trainer Jane Kalgan about the 5 most effective abs exercises…
1. VERTICAL LEG CRUNCH
Lying down on the floor, extend your legs straight up, keeping knees crossed. Place your hands behind your head for support, avoid pulling the neck. Contract the abdominals to lift the shoulder blades off the floor, as through reaching your chest towards your feet. Keep your legs in a fixed position.
WORKS: This exercise works your upper abdominals.
REPS: Lower and repeat for 3 sets of 20 reps.
2. V-SIT
Lying on your back, reach your arms rigidly to your side, off the floor. Lifting the legs off the floor, point them so that they are approximately at a 45-degree angle. Lift your head so your shoulders are off the floor as well. As you’re ready to begin, lift your upper torso off the floor, bending your knees at the same time.
You can lean back to make this movement even harder or come more upwards to make it easier. Slowly lower your upper body back down on the floor, straightening out your legs as you do so. Stop as your back touches the floor, but not your head, shoulders or legs.
WORKS: This exercise works the whole rectus abdominals (shapes your six pack).
REPS: 3 sets of 20 reps.
3. LYING LEG RISES
Lying down with back flat on the floor, legs extended, place your hands either under your glutes, with your palms down, or by the sides. This will be your starting position. Keeping legs extended, as straight as possible, with knees slightly bent but locked, raise your legs until they make a 90-degree angle with the floor. Exhale as you preform this portion of the movement and hold the contraction at the top for a second. As you inhale, slowly lower your legs back down to the starting position.
WORKS: This exercise works efficiently your lower abdominals. As much as you’re aiming to get that six pack, it is the hardest to get the lower abdominals in shape.
REPS: 3 sets of 20 reps.
4. BICYCLE
Lying down, facing up, place your hands behind your head, lightly supporting it with your fingers. Bring the knees into the chest and lift the shoulder blades off the floor, do not pull your neck. Rotating to the left, bring the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow towards the right knew.
WORKS: Bicycle gives the V shape to your abdominals and waist.
REPS: Continue alternating the sides in a cycling motion for 3 sets of 20 repetitions.
5. SPIDERMAN CLIMB
Start in the top of the pushup position, keeping your abs braced for the entire exercise. Pick one foot up off the floor, and slowly bring your knee up outside of your shoulder, touching your foot to the ground beside your hand. This exercise requires a lot of mobility, therefore if you’re finding it difficult, don’t force the movement. Just start the pushup position and take your foot up as high as you can. Keeping abdominals braced, slowly return your foot back to the starting position.
WORKS: This exercise works the whole core and shapes your obliques.
REPS: 3 sets of 20 reps.
For more guidance, email Jane Kalgan: janeptkalgan@live.com
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