This Ab Toning Workout is perfect for strengthening the abdominal muscles and slimming down the waist. No matter if you’re gearing up for a summer bikini body or trying to reverse the effects of mountains of delicious food eaten in the holiday season, this ab routine is for you!
Strong Abs are important for maintaining a center of balance, reducing back pain and improving the transfer of power between the upper and lower body, which is vital for any activity. This Ab Strengthening Routine targets the lower abs, upper abs and obliques whilst also improving shoulder stability.
To do this workout roll out your mat and perform one set of each exercise back to back, without rest. Take a minute breather, then go through the routine again for your fitness level or desired time frame.
- Beginner: 1 X sets
- Intermediate: 2 X sets
- Advanced: 3 X sets
Plank Variation: Start in a plank position, with shoulders over the elbows, head in a neutral position and hips in line with the body. Slowly lift your hips upwards to pike and then lower back down to the starting position. Repeat this 10 times.
One- Legged Plank Holds: Starting in the plank position, lift one leg off the mat. Ensure it is in line with the hips and that the hips don’t open to the side. Hold this position for 30seconds before repeating on the other side.
Side Plank: Place your hand directly underneath your shoulder and lift up into a side plank with legs lengthened. One foot should be on top of the other, arm extended and head neutral. Hold this position for 60seconds and repeat on the other side.
Double Leg Lift: With elbows outwards and hands positioned at the nape of the neck, use your abdominals to lift your head up to look forwards. This is called ‘Pilates position’.To begin the exercise, legs are at a 90 degree angle before moving down to parallel with the floor and back up to the top. Repeat this for 20 reps.
Sit Up: Lie on your back with legs bent and feet firmly placed on the ground. Place the hands at the nape of the neck and keep elbows facing outwards as the abs are engaged to perform a sit up. Do 20 of these.
Wind Mill: Lie flat on your back with arms extended from the shoulders, palms faced downwards and legs extended at 90 degrees. Keeping the upper back firmly on the ground, rotate your legs to the left and then to the right. Your feet do not have to touch the ground, just low enough that you feel your obliques working to pull them back up again. If this to too difficult, the exercise can be executed with bent knees. Perform 10 reps.
Cheerleader L’s: To really engage the abs we are ending with and isometric ab hold. Get into Pilates position, with one leg at 90 degrees and the other parallel with the mat. Ensure that you are using your abs to lift and not your neck, in order to prevent injury and maximize effectiveness. Hold this for 30 seconds. Repeat on the other side by switching the leg positions.
I hope you enjoy this ab sliming workout routine and found it helpful. Let me know what you think. Happy sweating!