Repeat these abdominal exercises three times per week for optimal results. Moving slowly and mindfully through each exercise. Form is everything. Remember to breathe!
1. PLANK - The Holy Grail of Core Workouts
Shoulders stacked over wrists
Crown of the head reaching forward, heels reaching back
Pull the low belly up towards your heart and in towards your spine Engage your core and your glutes
Goal: Hold for 30 seconds on your first workout, increase by 15 seconds every week.
2. Crunches on exercises ball
Place your back on the ball, feet on the floor - you are laying supine on the ball. Align the ball along your spine, between your shoulders and your hips.
Hips should be slightly off the ball, and your shoulders should be slightly off the ball. Feet wide, creating a stable base.
Hands behind your head, elbows wide, gaze up towards the ceiling always.
Relax the neck. (Do not pull on your neck)
Very small movements crunching up (flexing the spine), contract your core, and then release, fully extending down along the ball.
Crunches on the ball are 100 x more beneficial than traditional crunches on the floor. Traditional crunches only use the flexion part of the range of motion; whereas crunches on the ball use flexion and extension allowing for a more complete core workout.
Goal: 30, increase by 10 every week until you reach 100.
3. Heel press ups
Laying supine on your back, body fully extended.
Flex your feet and bring your legs up to the sky.
Hands remain by your sides, palms face the floor.
Press your feet straight upward towards the ceiling, your lower back will raise up off the ground. Be sure to engage your core and glutes.
Then slowly lower your hips and low back back to the mat, legs will remain perpendicular to the mat. Repeat.
Goal: 5, do as many as you can every workout. Max out this exercise in a controlled manner.