Without fail, one of my resolutions every year is to work out, and like all resolutions, I don’t end up keeping it! I have used every excuse in the book to avoid going to the gym; it’s too cold, I have too much work, I need to clean! This year, however, we’re going to do things differently as I intend to keep my resolution! Staying fit and exercising is at the top of everyone’s list so we are going to help you reach your goal in time to wear that fabulous bikini in the summer. Every weak we’re going to bring you different exercises to work specific parts of your body, some of which you can do at home so there are no more excuses! For our first fitness instalment, we’re going to target abs.
1.Bicycle Crunches
If there is one abs exercise you do, make sure it’s this one! Bicycle crunches emphasize your obliques and your six-pack region (you’ll get there!). Start by lying on your back with your hips bent about 90 degrees and with your hands behind your head. Then, curl your body forward like a crunch bringing your left knee towards your right elbow and extend your right leg out 45 degrees off the ground. Keep your shoulders lifted off the ground as you alternate bringing your opposite knees and elbows together. Do 15-20 repetitions on each side.
2.Torso Twists
This easy but effective exercise emphasizes both the internal and external obliques, helping to tighten your midsection. While standing up straight, suck in your stomach and rotate your upper body from left to right, keeping your legs straight. Do 3 sets of 15-20 repetitions.
3.Double Crunches
This is a great exercise that combines the crunch and the knee raise and emphasizes your lower abdominal region. Lie flat on your back with your legs in the air and knees bent at a 90 degree angle so your calves are parallel to the floor. Take a deep breath, suck in your stomach and raise your upper body to a 45 degree angle with the floor. Hold this position for 2 to 3 seconds and slowly return to the starting position. Do 3 sets of 10 to 15 repetitions.
4.Leg raise
This is great for targeting your lower abs. Lie on your back with your legs at a 45 degree angle from the floor. Lift your legs while exhaling using your legs abs then slowly lower them down inhaling. DO
3 sets of 15-20 repetitions.
5.Bosu Ball Crunches
This exercise requires a bosu ball which you can buy at an athletics store or you can go to the gym. With the help of the bosu ball, these crunches target your mid and upper abs. Lie with your back on the bosu ball and your knees bent to give you support. Crunch up about 30 degrees and go back down. For a more intense workout, while you crunch up, lift your left knee towards your chest and alternate. DO 3 sets of 15-20 reps.
6.Stability Ball
This also requires equipment. You can purchase a stability ball or most gyms also carry them for you to use. It might just be worth the trek to the gym as this exercise works out all your abdominal muscles. Start by lying on your back, using your hands, place the ball between your legs (while they’re at a 45 degree angle to the floor) and squeeze while lowering your legs to the floor and lying flat on your back bringing your arms to the floor above your head. Then crunch up lifting your legs and grab the ball with your hands and bring it back down above your head. Alternate the ball between your legs and your arms, crunching while you transfer the ball between your hands and legs. DO 3 sets of 10-15 reps.
Sources:
http://www.ab-core-and-stomach-exercises.com/home-ab-exercises.html