SIX SIMPLE EXERCISES FOR BUILDING UP YOUR ABS

Abs exercises will help you achieve a flat tummy and an impressive six pack. Follow this sample programme for a month and don't forget to follow the recovery times indicated.


A typical week of training:
• Monday: one session focusing on the rectus abdominis with sit-ups, pelvic lifts, and planks.
• Tuesday: recovery
• Wednesday: session 2, focusing on the obliques, with rotating sit-ups, side leg raises, and side planks.
• Thursday: recovery
• Friday: session 3, focusing on lower back muscles, with hyperextensions, and side leg raises.
• Saturday: recovery
• Sunday: session 1…

You need to control your breathing when performing abs exercises. That means exhaling through your mouth and holding your stomach in when exerting yourself and then inhaling, still holding your stomach in, as you return to the start position. Girls, try to engage your perineum when performing the exercises. 


Instructions: when performing each exercise, maintain muscle contraction for around 30 seconds (the ultimate aim is to keep your muscles contracted for 90 seconds). Do three to five sets per exercise. When this becomes too easy move on to the next level and increase the contraction time.

Lie flat on your back with your hands behind your head, holding your neck up, and engage the top half of your abs (above the navel) so that you can lift up your shoulder and then your shoulder blades. Return to the start position, laying your shoulder blades and then your shoulders back on the floor.

Lie flat on your back with your arms by your side, engage the lower part of the rectus abdominis (below the navel), tilt your pelvis and lift your glutes up from the mat. Return to the start position.

Kneel down on the mat and hold the bars on either side of the Ab Wheel. Your arms should be at right-angles to the floor. Make sure you properly engage your abs before you start the exercise. Roll the Ab Wheel out in front of you and return to the start position. Don't bend your back and keep your abs engaged throughout the
exercise.

Lay face down on the mat, holding yourself up with your forearms and feet, and hold the position with your back flat and pelvis tilted back. Keep your breathing slow and controlled and your stomach in to engage the transverse abdominis muscle.

Lie flat on your back with your hands behind your head, holding your neck up. Lift up a shoulder blade and then return to the start position.

Support yourself on one forearm and both feet, with one side of your body facing the mat. Keep your body up. Perform the exercise on both sides.