Are you wanting to sculpt visibly defined abs? Let me teach you my methods!
Whilst diet does play a big role in revealing your abs, the exercises you choose to perform are also just as important. There are so many incredible core exercises, but the biggest thing I’ve learnt is the importance of doing ab exercises that work all of the major core muscles. I can’t wait to guide you how to sculpt your core in my next 8 week challenge - but for now, here’s a sneak peek into some of my favorite core exercises!
Prior to doing any exercise, whether it’s core specific or lower/upper body focused, it’s essential to engage your core. To do so, as you inhale, imagine pulling your belly button in toward your spine. Hold your muscles tight in that position and control your breathing while keeping your core engaged throughout the duration of each exercise. It may take a little extra practice and concentration but I promise you it’s worth it in the long run!
LYING LEG RAISES
Leg raises work your lower abs whilst improving the strength and flexibility of your hips and lower back.
Start by lying on your back on the floor with your chin tucked, arms extended, holding a plate up over your head and legs together, facing straight up towards the ceiling. As you inhale, lower the straight legs down toward the floor (go as low as you can while keeping your spine neutral), then lift them back up to the starting position.
SIT UP TO PLATE RAISE
The added resistance from the weight increases the exercise intensity, resulting in stronger muscles and more defined abs.
Bring feet shoulder width apart, flat on the ground. Lower back onto the mat and weight plate straight above head. Engage core and plant feet firmly on ground. From base position roll shoulders off the mat and reach weight towards the roof. Once at the top of the exercise, slowly lower back to the starting position.
Target your rectus abdominis- located along the front of the abdomen and often referred to as the top layer of abdominal muscles that make up the ‘six-pack.’
Start lying down with your arms by your sides. Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90° angle. Breathe out and contract your abs to bring your knees up towards your chest and raise your hips off the floor. Hold for a few seconds in this position, then slowly lower your legs back to the starting position.
Target your oblique muscles and feel the burn!
Start by lying on the floor with your fingers by your ears and elbows out wide in a slight crunch position. Bring your legs to tabletop position. Twist your shoulders so that you bring one elbow to the opposite knee and extend the other leg straight out, alternating between each side.
PLANK HIP DROPS
Plank is a full body exercise that targets your core while strengthening your arms, glutes, legs and back.
Bring your shoulders over elbows, back flat, core engaged and feet together. Slowly lower one hip towards the mat. Almost hit the mat and then rotate back to center. Pause in the center and repeat on the other side.
Remember girls, having strong and defined abs isn’t only for aesthetic benefits, it is also essential for improving your overall strength and fitness so you can progress in your compound lifts to sculpt a lean and toned physique!
Want to sculpt your best bod yet? Sign up to my brand-new 8 week challenge, SCULPT IT!