Abdominal workout

Here is an abdominal program that will test anybody from beginners to the advanced, with further progressions if you have abs of steel…!

Always make sure that you are adequately warmed up and stretched before attempting any workout program!

The Plank

This is always a good core exercise to start with to activate the t.v.a (TransVerse Abdominals) and progress on from this. You can do this fully upright or start from you knees, or for progressive overload try fully and when fatiguing drop to your knees to overload.

1-3 x 1 minute

Plank on the ball

Following on from the plan on the floor you can progress onto a ball for added core stability workout, and then when you are comfortable with that, move your arms forwards and backwards. To progress from that do circles both ways then really test yourself by drawing figures of 8 or even writing your full name!

2-4 x 12-20 (depending on core strength levels)

Alternate arm / Leg raise

In a kneeling 4-point stance start position, raise your arm and opposite leg and hold at the top for 2-3 seconds keeping your abs drawn in and hips in neutral (not up). Come back to start position but trying not to touch the floor if you can. You can go into the advance version as you get more stabilized.

Normal = 2-3 x 12-15 / Advanced 1-2 x 8-12

Abs Crunch

Lying on the floor with knees bent, arms crossed or by your ears with elbows back, control the crunch upwards but only until the squeeze, (not all the way up or the hip flexors will become active) and slowly control back down, you will look to start with a 2-1-2 tempo (2 seconds up, hold for 1 and then for 2 down).

Abs Crunch with Twist

This is almost the same but you will cross one leg over the other and aim up towards the knee with opposite elbow.

2-4 x 12–20

Reverse curls

Lying on the floor with knees bent 90 degrees, pull your legs towards your body (not swinging legs to create momentum) so that your lower abs are engaged and slowly control back to start position.

2-4 – 12-20

Palm Slides and Pulses

Start as the same position as a crunch, putting your palms flat on your legs with your arms locked out, full crunches from bottom of quads to knees keeping hands on legs at all times, followed by pulses which are shorter quicker movements from only mid leg to knees.

2-4 x 10-20 palm slides followed straight after with 10-20 pulses (a sort of super set)

Oblique crunch

You can use weights but this version is if you don’t have access to any. Arms directly above your head leaning as far one way as you can control and stabilize, then all the way controlled back to the other side. Make sure this a controlled movement to avoid unnecessary injury or twisting of the hips.

2-4 x 15-20

Danny Cohen Fitness