BUILD YOUR SIX-PACK ABS

MAKE YOUR AB MUS­CLES POP WITH THESE CORE EX­ER­CISES. STAN­DARD CRUNCHES WON’T CUT IT.

Shape (Singapore) - - Get Fit -

THE PLAN

Do the fol­low­ing ex­er­cises in a slow, con­trolled man­ner for 2 min­utes each. Aim for as many good reps as pos­si­ble. Re­peat the en­tire set. For best re­sults, do these core ex­er­cises thrice a week, af­ter a high-in­ten­sity in­ter­val train­ing work­out. Rest time 30 sec­onds be­tween each ex­er­cise, 60 sec­onds be­tween sets

1 TAR­GETS V SIT-UPS FRONT CORE

Start in seated po­si­tion with knees bent and feet off ground. Keep chest open and lifted, and ex­tend arms in front of you [ A]. This is sim­i­lar to boat pose in yoga. Slowly lower torso and legs to­wards ground with­out touch­ing it. As you lower, ex­tend arms over­head and straighten legs till they hover at about 15cm above ground [ B]. Head and shoul­ders should be off the ground. In a con­tin­u­ous mo­tion, en­gage core to re­turn to start­ing po­si­tion. Con­tinue for 2 min­utes.

2 BI­CY­CLE TAR­GETS OBLIQUES CRUNCHES

Lie down with lower back pressed to the ground. Put hands be­hind head, then bring left knee in to­wards chest and lift shoul­der blades off ground. Bring right el­bow to left knee by turn­ing up­per body to the left [ A]. Re­peat move on other side to com­plete one rep [ B]. Avoid pulling neck or swing­ing el­bows. Con­tinue for 2 min­utes.

3 TWIST­ING SIDE PLANK TAR­GETS OBLIQUES

Get into side plank: Place left palm on ground, straighten legs and lift hips off ground. Body should be in a straight line, and palm slightly be­yond left shoul­der. Ex­tend right arm to­wards ceil­ing to start [ A]. En­gage core and draw belly to­wards spine as you twist torso to­wards ground [ B]. Keep body aligned as you re­turn to start­ing po­si­tion. Con­tinue for 1 minute, then switch sides.

4 TAR­GETS OP­PO­SITE FRONT ARM CORE AND & LEG LOWER EX­TEN­SION BACK

Get into table­top po­si­tion: Hands are di­rectly un­der shoul­ders and knees di­rectly un­der hips. En­gag­ing core, lift right arm and left leg off ground, ex­tend­ing them in op­po­site direc­tions. Re­turn to table­top po­si­tion. Re­peat move on other side. Con­tinue al­ter­nat­ing sides for 2 min­utes.

5 WALK­ING PLANK TRAINS BAL­ANCE AND WORKS CORE STA­BILIS­ERS

Start in high plank: Hands are di­rectly un­der shoul­ders as you squeeze glutes and tuck tail­bone in [ A]. Lower left el­bow to ground, fol­lowed by right el­bow, as if do­ing fore­arm plank [ B]. Then, place left hand on ground, fol­lowed by right hand, to push your­self back up into high plank. Avoid shift­ing hips. Con­tinue for 2 min­utes, al­ter­nat­ing sides.

6 SIDE CRUNCHES TAR­GETS OBLIQUES

Lie down and ro­tate body to the left. Us­ing left arm to sup­port, lift legs off ground and straighten them to start [ A]. In a smooth mo­tion, lift torso off ground, bend knees, and bring chest to­wards knees while fac­ing the same di­rec­tion [ B]. Lower torso and legs un­til they al­most touch the ground, then lift again for an­other rep. Con­tinue for 1 minute, then switch sides.

7 LEG PRESS-UPS TAR­GETS LOWER ABS

Lie fac­ing up, arms straight­ened be­side you. Raise and straighten legs at 90-de­gree an­gle to start [ A]. Con­tract­ing abs, lift legs, hips and torso to­wards ceil­ing in a swift mo­tion [ B]. Slowly lower torso and hips, with­out let­ting legs touch ground [ C]. Con­tinue for 2 min­utes.

8 SU­PER­MAN WORKS GLUTES

Ly­ing face-down, lift up­per body and legs slightly off ground to start [ A]. Squeeze glutes as you lift arms and legs at the same time, as high as pos­si­ble [ B]. Lower to ground and re­peat for 2 min­utes. Look down and keep neck in neu­tral po­si­tion through­out.

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