This workout targets your entire core – firming the front, sides and back of your torso. Working the abs, without working the back is asking for trouble. That because iff you make your front muscles strong, but neglect your back, you risk your ab muscles pulling you forward, because they’ve become so much stronger than the muscles of the back.
This workout is going to build your abs, but it’s also going to increase your back strength, which will also improve your posture, pull in your tummy and make you look taller. Do this workout in conjunction with regular cardio (preferably a mixture of steady state cardio and HIIT) and a balanced diet (4 week cardio bootcamp coming soon!).
This abs workout is going to target your core from all angles and it’s going to challenge your stability, balance, and rotational strength. Why is that good? The more variety in your workout, the more you challenge your muscles. Also check out this complete library of ab exercises with video – everything you could ever want to know in one place!
SETS, REPS AND FREQUENCY
Do this workout 3 times a week, on nonconsecutive days. Aim for 2 sets of 20 reps, or if you’re a beginner start with 2 sets of 10 reps and work your way up.
1. DUMBBELL LYING ROW
BODY PART TARGETED: UPPER BACK (RHOMBOIDS)
EXERCISE MOVEMENT:
- Lie on your tummy (face-forward) on a bench and grab a dumbbell in each hand with the palms of your hands facing towards your feet.
- Your arms should be extended downward, with the dumbbells almost touching the floor. This is your starting position.
- Bring the dumbbells up towards your sides/ armpits.
- With control lower the dumbbells back down to the ground.
TIP: The bench should be sufficiently high to allow your arms to hang down without the dumbbells hitting floor. Also, make sure you squeeze your shoulder blades together as you bring the dumbbells up to your armpits.
2. SEATED ROW WITH RESISTANCE BAND
BODY PART TARGETED: BACK (ERECTOR SPINAE), STOMACH (RECTUS ABDOMINIS) & CORE (TRANSVERSE ABDOMINUS)
EXERCISE MOVEMENT:
- Tie a resistance band around a steady object and close to the ground.
- Sit on the floor with your legs straight, lean forwards a little, bending from the waist.
- With your arms extended and elbows slightly bent, grab the ends of the resistance band, so that you can feel some tension in the band. This is your starting position.
- Lean backwards, whilst pulling your hands in towards your chest and squeezing your shoulder blades.
- Hold for a second and return to starting position.
TIP: Make sure the resistance band has a good amount of resistance so that you can really work your muscles. You can also use the pulley machine in the gym.
3. STABILITY BALL BACK EXTENSION
BODY PART TARGETED: UPPER BACK (RHOMBOIDS)
EXERCISE MOVEMENT:
- Lie with your belly (face down) on a stability ball and place your feet against a wall or other sturdy object.
- Your arms should be straight and by your sides, with the palms of your hands facing towards the ceiling. This is your starting position.
- Lift your torso up and at the same time rotate your palms down to face the floor and squeeze your shoulder blades together.
- Slowly and with control return to the starting position.
TIP: Don’t bend your back excessively (hyperextend).
4. STABILITY BALL PLANK & ROLL
BODY PART TARGETED: STOMACH (RECTUS ABDOMINIS), CORE (TRANSVERSE ABDOMINUS) & BALANCE AND COORDINATION
EXERCISE MOVEMENT:
- Kneel behind a stability ball and place your bent elbows/ forearms on top the ball.
- Now lift your knees off the ground and form a straight line between your head, shoulders, hips, knees, and feet. Your feet should be about hip-width apart.
- Draw your abs in tight, keep your weight in your arms and your elbows below your shoulders. This is your starting position.
- With control, slowly roll the stability ball about a little forward/ away from your body.
TIP: Lift your hips higher if it feels uncomfortable in your lower back. You can increase the difficulty of the exercise by increasing distance you move the ball away from your body.
5. STABILITY BALL PUSH BACK
BODY PART TARGETED: BACK (ERECTOR SPINAE), STOMACH (RECTUS ABDOMINIS) & CORE (TRANSVERSE ABDOMINUS)
EXERCISE MOVEMENT:
- With your arms extended, put your hands on the floor and your feet on the stability ball.
- Your feet, hips and shoulder should form a straight line, and your hands should be below your shoulders. This is your starting position.
- Pressing against the floor with your hands, slowly push your body backwards, allowing the ball to roll back. Draw your abs in tight (belly button pulled in towards spine).
- Roll forwards back to your starting position.
TIP: Your hands should remain in the same place on the ground. Lift your hips higher to stop your back arching if it feels uncomfortable in your lower back.
6. SPIDERMAN
BODY PART TARGETED: CORE (TRANSVERSUS ABDOMINIS), STOMACH (RECTUS ABDOMINIS), UPPER BACK (LATS), SHOULDERS (DELTOIDS) AND REAR UPPER ARMS (TRICEPS)
EXERCISE MOVEMENT:
- Start in the standard push up position, with your hands below your shoulders, and your body in a straight line.
- Lift your right foot off the ground and bring your right knee to your side until it touches your right elbow.
- Return to your starting position and repeat on the other side.
TIP: Keep your abs tight and minimize hip movement.
7. STABILITY BALL SIDE CRUNCH
BODY PART TARGETED: SIDES (OBLIQUES)
EXERCISE MOVEMENT:
- Sit sideways on the stability ball, that is, with your right side/ hip on the ball, and hold your torso almost upright. Place both feet against a wall and put your left leg behind your right leg.
- Cross your arms over your chest. This is your starting position.
- Keeping your arms crossed lower the right side of your torso down to the ball.
- Slowly rise back up to the starting position and hold at the top for a second.
- Complete one set on the right before repeating the exercise on the left side.
TIP: Place your feet wide apart to help aid balance. To make to exercise more difficult, move the ball closer to the wall.
8. STABILITY BALL OBLIQUE CRUNCH
BODY PART TARGETED: CORE (TRANSVERSE ABDOMINUS), STOMACH (RECTUS ABDOMINIS) & SIDES (OBLIQUES)
EXERCISE MOVEMENT:
- Lie with your back on the stability ball and place your hands on to the sides of your head/ by your ears. Steady yourself with your feet, keeping your legs bent. This is your starting position.
- Bending at the waist, bring your torso up while twisting over to your right side.
- Slowly and with control lower your torso back down to the starting position.
- Repeat the movement on the left side.
TIP: Small movements suffice. Lifting your torso two to three inches will do the trick!
9. STABILITY BALL STRAIGHT-LEG CRUNCHES
BODY PART TARGETED: STOMACH (RECTUS ABDOMINIS)
EXERCISE MOVEMENT:
- Lie on your back and with your legs extended squeeze a stability ball between your feet/ lower legs.
- Now raise your legs, with the stability ball, off the floor (about 45 degrees) and reach your stretched out arms towards the ball. This is your starting position (yes you’re going to really feel this one!).
- Raise your torso up and touch the ball with your fingertips.
- Slowly and with control lower your torso to the floor.
TIP: Remember to breathe during this exercise.
