Shaping your stomach muscle can be a long and rough challenge, but if you’re consuming the right diet and performing the correct exercises you will build your core with no problem. It doesn’t matter how hard you exercise if you’re not watching what you consume daily and your results are very slim. More about proper nutrition, recipes and diets you can find in the section on DIET & FITNESS, and here will be committed to building perfect abs.
This workout is a total core blast, using reps of 15 and 50. There aren’t any weights included just you and your motivation to push through the reps. Be prepared to suffer through a few of these exercises, because some of the 50 reps are difficult to get through…but you can and YOU WILL!
This workout took me about 10 minutes to get through. The butt ups and spiderman planks were the hardest for me. Getting through 50 reps of those two exercises is some serious stuff! I may sound weak but that’s just it. My core needs to be strengthened and it is something that I will be focusing on in the upcoming weeks.
Remember to engage your core, suck the belly to the floor and engage those lower abs especially when working the knee tucks and knee hugs. 😉
Complete the following reps for each exercise without any rest between exercises.
THE EXERCISES IN ACTION
SIDE V CRUNCH (15)
Lie on your side with your bottom arm laid out beside you and the other arm held beside your head.Crunch up towards your hip and raise both legs at the same time contracting your obliques at the top of the motion
Lower both your legs and upper body back down to the floor and repeat.
SPIDERMAN PLANK (50)
Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow
ELBOW PLANK BUTT UP (50)
Lie with your stomach down. Bend your elbows to a 90 degrees angle. Your body should be flat while you support your body on your forearms and toes. Keep your abs tight. Trying to balance with your assembled feet will increase the abs muscle pressure. Keep your legs tight and straight. The lower body muscles are activated as well. Your back should be straight as well as the rest of your body. Bring the stomach in, but don’t stop breathing. Keep your elbows under the shoulders
LYING KNEE TUCK (15)
Start seated on the ground, using fingertips by your sides for support. Lean back with legs stretched out and slightly elevated in front of the body. Tuck knees towards chest, moving the chest forward to meet them.Bring the legs back to starting position and separate them outward to create a “V.” Then, bring them back together and repeat.
WINDSHIELD WIPERS (50)
Lie on your back with your arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle. Rotate the hips to one side, without letting the legs touch the floor. Lift your legs and return to the starting position. Rotate the hips to the opposite side and repeat until set is complete.
KNEE HUG (15)
This crunch is an effective exercise for developing the abs, and is performed by executing a v sit up and hugging the knees at the top. This version of the crunch helps to develop balance and coordination. Below you’ll find a video guide and step by step instructions that describes the correct technique for the crunch with knee hug exercise.
Laying on your back keep place your hands behind the head. Keep your abs tight and lift your left knee to touch the right elbow. Go back to the beginning position, raise your right knee, and touch it with left elbow. Do 50 reps alternately in a regular and smooth motion. Make sure the abs remains engaged and your hands are relaxed, thus preventing you from pulling on your neck
The Golden Formula of Abs
Diet + Ab Exercises + Cardio exercises = Dream Abs
To get the abs you want you can’t just perform ab exercises you need to include cardio as well ( running, jumping roping, cycling and other cardio exercises). So do you need to perform a thousand core exercises or do you just need a few? How long do you need to perform cardio exercises for an hour or a few minutes? It all depends on you, how committed you are, but there are a couple rules that you need to follow to get the results you want.
The core muscles need to be worked on throughout the day. (If you’re in a rush to get results as soon as you can, its best that one day you work on upper and lower abs, and the next day work on your sides.
The diet before and after training is the most important (before training should provide enough power to the body, and after training enough protein to build muscle.)
Its best is to continue working on your abs even on days they are achy. Don’t stop working out just because you muscles are sore. (The abdominal muscles are extremely durable and when you feel pain should continue to exercise, because then the exercise has the strongest effect. Of course, when the pain becomes too strong take a break to avoid injury.)
Once you have finished working on your abs, you need to do a series of lower back exercises. (You should do a series of back exercises so you dont suffer from spinal deformation).
You can modify and combine exercises (For any muscle group, especially the stomach, it is important to work the different training if you do the same exercises for months, you will get used to them and they will no longer be effective. )
Source : www.lushiouslifts.com