AB A DABBA DO
It’s winter, it’s cold and it’s dark outside and the last thing most of us are motivated to do is schlep to the gym and spend an hour busting our guts ( or let’s call it what it is: sitting around taking selfies and checking Instagram with the occasional exercise in between). Instead, try this ab workout. It’ll take about 30 minutes, with 30 seconds work and 30 seconds rest per exercise. Work your way down the list and once you’ve done each exercise once, repeat the whole thing
KETTLEBELL RUSSIAN TWISTS
> With a kettlebell or a weight, sit with good posture ( remember the tips from the opposite page), feet out in front of you, bending your knees slightly.
> Tap a kettlebell or medicine ball ( choose a weight that you can manage) on the ground on one side, then rotate your torso and shoulders to tap it on the opposite side. > To increase difficulty, raise your feet off of the ground, or, harder still, straighten your legs.
BUTTERFLY SIT- UPS
> Lie on your back on the floor, spread your knees and bring the soles of your feet together, as close to your bum as comfortable.
> Stretch your arms behind your head and tap the floor, then bring them forwards and use the momentum to sit up and tap the floor in front of your feet. Make sure your shoulders come forward over your hips for full range of moment.
> Slowly lie back down and repeat.
> Lie on the floor, bringing your fingers to your temples, extending your legs and lifting both your feet and shoulders off the ground. > Begin the movement by bringing your left knee to your right elbow, while keeping the right foot off of the ground.
> Slowly return to the starting position, then switch to the opposite arm and leg. Repeat this pattern for the remaining time.
SINGLE LEG V SIT- UPS
> Lie flat on the floor, legs and arms outstretched. > Throw your arms and one leg up in the air to meet in the middle, tap them together and bring back down. > Repeat with the opposite leg, then continue alternating for the remainder of the 30 seconds.
> Sit on the edge of a bench or a box, with your fingers over the edge for support and stability. > Lean back and extend your legs out in front of you, hold for a second, then lean forward and tuck your knees up to your chest. > Repeat this slowly within the 30 seconds, being careful to keep your balance.
> Balance on your side on one elbow and the side of your foot. Engage your core to keep your body straight — don’t let your hips dip towards the ground. > Hold this position for the full 30 seconds, and each round alternate which side you work. > To make it harder, balance on your hand ( with your arm fully extended) instead of your elbow.