An 8 move abs workout
For many of us, the belly is a so-called ‘trouble’ area. So if you’re looking to shift that extra layer around your middle, why not try these core-centric moves that will help to you lose fat and build strength around your midriff? Perform each move for 30 seconds – except for the first and last – before moving into the next. Aim to repeat the sequence between three and five times, with a couple of minutes break between each one.
Skipping for two minutes
To get your heart rate straight up and running, grab a skipping rope and go continuously for two minutes. If you’re a novice, just focus on building up your rhythm. If you’re a pro, try adding in some light movement and skipping on one leg. If you don’t have a rope, vary sprinting on the spot with high knees, 10 seconds of each for two minutes.
Knee to elbow strikes
In a standing position with hands raised, elbows at 90’, raise your right knee to your left elbow. Keep your stomach tight, positioned lightly on the balls of your feet. Aim to move seamlessly between right knee and left knee, building a gentle rhythm that’ll start to burn into your stomach. Keep knees high.
Dropping down onto your hands in a high plank position. Keep the shoulders over the hands, as you begin bringing alternate knees into your chest. Fast as you can, remembering to breathe up through your stomach, keeping your core engaged.
Single arm alternate row
Staying in the high plank position, you’re now going to raise up one elbow to just above your back, before placing it straight back down. Alternating between your right and left arm, try to keep your body as still as possible. The more movement in your hips from side to side, the easier it is. So keep it still.
There are lots of variations for side plank to suit all levels. If you’re new to this, try keeping both feet on the floor, one in front of the other. If however you’ve had some practice, try placing one foot on top of the other. Or even raising one foot into the air. Keep the bottom hip as far from the ground as possible. Perform the exercise on both your right and left elbow.
Dropping into a plank on your elbows. By marching your feet high, one and then the other, you’ll really work into your lower core and glutes. Each time, to raise one foot, activate the corresponding butt cheek and keep your body nice and still.
Double arm superman
Lying flat on your stomach, clench your buttocks and keep the feet together, a few inches off the ground. Shoot both arms forward and then bring them back towards the body, so that your elbows rest either side of your rib cage. Squeeze your shoulder blades together as you do so. Repeat as many reps as you can in the 30 seconds.
Rolling onto your back, meet your opposite knee with your elbow as many times as you can in a minute. Keep movement in the body to a minimum, while fully extending the leg each rep, as well as keeping the elbows nice and wide.