The core and abs are words that are used interchangeably. These are slightly different though as the core includes some back and upper quad muscles as well. Picture this as the larger part of your trunk. It has been proven that the greatest ab or core workouts include these 3 muscle groups and that’s exactly what this workout includes.
A lot of ladies ask what can be done for slimming down their tummy. Of course, diet and cardio play a very large role but if your muscles are not trained and strong in the first place then there won’t be much to be seen once you become shredded. Let us take some time to focus on your core for the next few weeks and not only will your performance improve at the gym but you may start to see and feel new lines appearing.
All you need is a stability ball and a bench for this workout. Ideally, you want to use high rep exercises for your abs as they are a rather large muscle group and can handle high volume (provided you have some strength to begin with). As with most exercises, it takes time to get used to certain movements and to build up that strength so be patient with yourself.
Stability ball pass
A stability ball pass is performed on your back, passing the ball between your arms and legs. This will also work your back, some shoulder and quad muscles.
Stability ball roll-ins
The stability ball roll-ins can be a bit tricky as balance is everything and therefore your entire core gets to work. With your feet on the ball and hands on the floor, in a plank-like position, roll the ball in towards your belly and back out again. Be sure to be focusing on keeping your belly button to your spine for this one to work well on your abs. Don’t let those abs get lazy!
Stability ball weighted crunch
A stability ball weighted crunch is just like any crunch but using the ball as your ‘floor’ as this is safer for your back. Add a weight for extra intensity.
The reverse crunch involves you lifting your glutes off the floor with each rep. Start with legs straight out in front of you, bring them in and bend while lifting your glutes off the floor. This one is great to perform on a bench as you can get a little more range of motion when you stretch out. Again, focus on pulling your belly button in (transverse abdominis squeeze)
Forward plank foot taps
Planks are not as effective as we once thought. Take your hand or elbows a little further out in front of you and voila you have a much more effective ab exercise. Now to intensify it further, tap your feet out side to side alternating as you go.
Workout by Isilda da Costa. Isilda is a personal trainer, health coach, certified nutritionist and women’s fitness specialist.