Fall Workout Series: Ab Exercises
In our second installment of the Fall Workout Series, the focus will be towards a toned stomach. The abs or core is another super sexy muscle that has the ability to boost up the way anybody looks. To work on this large muscle, you don’t need to go crazy with exercises. The correct ab exercises done at the right frequency is key to proper development. No crunches necessary!
1. Standard Plank
Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs (imagine someone is about to punch you in the gut) and hold for 60 seconds. If you can’t make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. Focus on form: don’t drop your hips or raise your butt.
2. Side Plank Hold
Lift your body off the ground and balance on one forearm and the side of your foot. Contract your abdominals, relax your shoulders and breathe. Hold this for three 30-second intervals.
3. Side Plank Reach Through
From your side plank position, bend your left elbow underneath your shoulder, propping your upper body up. Extend both legs out straight under your hips and cross your right leg over and slightly in front of the left, pressing the inside edge of your right foot into the floor. Extend your right arm straight up towards the ceiling and lift your body off the floor, pressing up through the left side of your body, into a side plank.
Next, take your right arm and sweep it under and behind your body, reaching underneath the left side of your ribcage. As you reach through, exhale and squeeze your abdominals in tighter and allow your hips and feet to twist naturally into the movement as you reach. Then, open your right arm back up towards the ceiling, returning to your starting side plank pose. That’s one rep. Try for 10 reps on the left elbow, then do 10 on the right, before going back to your side plank position.