Abs Specific Exercises ~ Installment No 1

Those that follow me on twitter and Instagram know that I am on the quest for perfectly toned abs along with the legendary v-line, a statement of the haaard work and dedication one has put into their training and eating regime. Working my abs is very important to me, as being a Martial Artist requires us to have a super strong core to execute various kicks and tricks to perfection.

 Through posting my progress photo’s, a few of my female followers and friends wanted to know what abs routine I was undertaking, and if they too could follow my abs specific program. I am more than happy to share my regime with you all, as we are on this fitness journey together.

I change my abs routine daily, so will start off by showing you my slightly adapted version of the Nike Training Club ‘Ab Burner’ routine I do every Monday morning. If you are new to exercise, complete this workout with lower repetitions and steadily increase them over time. You will be able to complete more reps the more you become confident with your ability to execute the moves, so don’t be disheartened at your first attempt.

Make sure you warm up first by doing joint mobility exercises *check Google if unsure* to prepare your body for a workout. With the joint mobility exercises complete, have a bottle of water to hand and we are now ready to go…

Toe touches x 30

  1.  Lie on your back with your arms straight and legs straight up in the air.
  2.  Using your abs reach up and touch your toes with your fingertips.
  3.  Gently resume to starting position and repeat for as many reps as you can comfortably do whilst maintaining good form.

Russian Twists x 50

  1. Sit on the floor with your knees bent and feet crossed.
  2. Raise your legs 4 inches off the ground and lean back until you feel your abs burn whilst holding your arms in front of you.
  3. In this position, twist your upper body to move both arms to the outside of one hip, making sure that one hand touches the floor.
  4. Repeat, moving from side to side whilst keeping the core tight.

Note: Left to Right counts as 1 rep and can be performed with or without a medicine ball.

Forearm Plank Hold for 1 minute x 3

  1. Assume the push-up position *on toes* with hands under your shoulders. From here come down onto your forearms and either bring your hands together or keep them flat on the ground in front of you *palms facing down and elbows directly below your shoulders.
  2. Keep your back flat and straight *not bent or hunched*whilst holding this position pay special attention to your core. Keep it tight by sucking your navel in towards your spine.

Note: It is perfectly normal to be shaking whilst performing the forearm plank hold. The more you incorporate this move into your fitness routine the easier it will become and the longer you will be able to hold it for.

Modified Side Plank Hold for 30 seconds

  1. Lying on your side, bend your bottom leg behind you and keep your top leg straight. Using your elbow for support, lift your body, hips and upper thighs off the floor and hold *keeping core tight*
  2. Switch sides after 30 seconds.

V Ups x 40

  1.  Sit upright with knees tucked into your chest with your feet off the floor. Either place hands just in front of you or in a supportive position behind you *I prefer my arms just in front of me*.
  2.  Extend legs out in front of you as you lower your upper body back towards the floor. Crunch back into starting position and repeat.

Recover for one 1 minute and repeat sequence twice more.

Maintaining Good form whilst performing any type of exercise move is everything! If you cannot perform the number of repetitions stated, complete as many as you can until failure *the point where you physically cannot do anymore without displaying correct form*

The next installment of my Abs Specific Exercises will show you an advanced routine I have adopted from my fitness idol and one of the greatest Martial Artist’s to have ever lived… Bruce Lee.

Until Next Time,

Your Girl Danni

 

  • Fi

    Hey, I found your blog via Ben – I love it! Have added to it my reader. Thought I’d share my abs post – it was my new years resolution to get them last year and there’re a few exercises you might like on it! (I’m gonna use some of yours to try tomorrow 🙂 )

    http://www.bar-barella.com/2012/10/abs-olute-resolution.html