Strong and toned abs aren’t just about looking good on the beach. A strong core means easy dealings with everyday life. That’s sports, lifting, running, fitness – whatever you do.
Whatever kit you have to hand (or none) – here are 4 ideas for quick abs workouts.
No kit, no grubby floor. Stand tall and keep core engaged.
Standing wood chop: clasp hands overhead, step left and ‘chop’ hands down to left hip. Step back and raise arms again, repeat on the other side.
Oblique bends: hands on ears, elbows out. Lift left knee, bring left elbow down towards it. Repeat 10 times then switch sides.
Make the most of the tech in the gym. Try these two sets to start.
Captain’s Chair: simple but tough as. Forearms on the rests, grab the handles, back against the padding. Tighten your core and raise your legs – straight if you can, bent knees if too tough.
Incline bench: Set to 30 degrees to begin. Get your feet under the pads, lie down on your back. Breathe in and pull your torso up with your abs.
Squashy but tough; get balanced with this simple piece of kit.
Knee tuck: get into a press up with hands on the floor and shins/feet on the ball. Use your feet to roll the ball towards you, stopping when your knees reach your chest. If you can stay stable that long.
Sit up: sit on the ball with feet flat on the floor. Lean back and push the ball gently back until your back and shoulders are on it. With core pulled in, start situps until you can do no more without strain.
Oblique crunch: Lie face up on the floor with your feet on the ball. Hands behind head and elbows wide. Crunch up and then twist to one side. Return to the centre then lower under control. Repeat, alternating sides.
Get down, but hopefully not too dirty.
Dead bug: Lie down with back flat on floor and arms pointing straight up. Draw your knees up and keep your back flat – this is essential throughout. Slowly lower right arm and left leg until just above the floor. Slowly return. Repeat with opposite limbs. Seems easy? Keep going!
Bird dog: The inverse of the dead bug. Get on all fours, keep back straight and core engaged. Right arm out forward, left leg out back. Hold and then return to start, repeat on opposite side.
Forearm plank: Get into a pushup, then bend elbows so forearms are on the ground. Keep body straight and hold it. Aim for two minutes.
can I do these too? :-) The no kit ones are particularly good for a spare few minutes.
Wow, I like that first one with no kit required. It's surprisingly hard, and quick to do for a 2-minute energizer.
The dead bug definitely isn't easy if you do them for long enough. Good to do in the evening whilst watching TV.
I like that these are grouped by kit, or even situation - means I can use whatever is available in the gym.