Last week I showed you how to do the bicycle, and this week I’m going to add two more ab exercises to complete your workout. All three of these stomach hardeners should be done back-to-back, three times a week. After a month or so, go out and celebrate with a six-pack–your own, of course.
The Reverse Crunch: With this move, which focuses on the rectus abdominus, you’re curling the hips off the floor and crunching, so you’ll feel it in the lower and upper part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a subtle move, so you only need to lift your hips a few inches off the floor.
1.) Lie on the floor and place hands behind the head for support, but avoid pulling on the neck.
2.) Draw the knees in toward the chest until they’re bent to 90 degrees, with your feet 6 inches apart.
3.) Contract the the abs to lift the shoulder blades off the floor, as though you are reaching your chest to your knees, and curl the hips off the floor.
4.) Lower and repeat for 1-3 sets of 12-16 reps.
Remember, it’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
The plank. This exercise is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for push-ups (my favorite), an exercise that requires core strength.
1.) Lie face down on the mat, resting forearms, palms flat on the floor.
2.) Push off the floor, raising up onto toes and resting elbows.
3.) Keep your back flat, in a straight line from head to heels.
4.) Tilt your pelvis and contract your abdominals, to prevent your rear-end from sticking up in the air or sagging in the middle.
5.) Hold for 45 to 60 seconds, lower, and repeat for 3-5 reps.
Any questions? Email me at Reza@RezalutionFitness.com. Leave a comment, below, if you have suggestions for future blogs.