Lie on the ground in a traditional crunch position, your feet flat on the floor and hands underneath your head. Hold for a moment at the top of the movement and then lower slowly back down.
Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Tilt your chin slightly, leaving a few centimetres of space between your chin and your chest. Hold your elbows out to the sides but rounded slightly in. Place your hands behind your head so your thumbs are behind your ears. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Slowly release your upper body and arms to complete one repetition. Hold the position, with your shoulder blades lifted off the floor, for two to four counts. Pull your abdominal into your spine as you lift up and maintain a strong neck – neither curling it to your chest or letting it fall back. Roll your head, neck and shoulders off the mat as you reach your hands toward your toes. Lift both legs so the soles of your feet face the ceiling. Place your arms alongside your torso, hands on the mat. Return to the starting position, inhaling as you do so. Next, begin the exercise by extending your legs out and touching the floor with your toes so that you feel a tight stretch in your lower abs. Place your palms under your glutes or facing down beside you. Bend your knees and raise your legs so that they form a 90-degree angle. While inhaling, lower your arms and legs back to the starting position. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Lie flat on an exercise mat on your back with your arms extended straight back behind your head and your legs extended also.
Raise your legs to a 90-degree angle, and slowly lower them back toward the ground without touching the ground. Keep your toes pointed up and your back flat on the ground with your hands at your sides. Slowly raise your legs from the hips, keeping your legs in a straight line. Lie on the floor on your back with your legs together and fully extended. Inhale as you return to the start position. Lift up until your torso is a few centimetres from your thighs. As you exhale, gently raise your torso by bending your hips and waist. Place your hands on the back of your head. Do this three times a week, along with a healthy diet, some cardio, and you’ll see results soon enough.Įquipment needed: Exercise mat (if you don’t have one, try using a carpet or a wooden floor instead) has put together a routine comprising of seven basic abdominal exercises. When attempting to strengthen your core, it is important to hit both your upper and lower abs.
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