Want to get summer abs? Developing core strength not only gives you confidence in that summer bikini, but it also leads to improved posture and reduces the risk of injury in your workouts. In order to get true core strength and that toned tummy, it’s important to not only work your external abdominal muscles, but also your internal muscles for best results. To make things nice and easy for you I’ve rounded up some of my favourite abs exercises that target your entire abdominal region. If you want to get those sculpted abs once and for all, then check out my F.I.T. program where you get my exclusive workouts, delicious healthy recipes and secrets to sculpted abs.
1. Lifting side plank
Target Muscles: Trans verse abdominis, obliques
Lie down on your side (start with right side) and prop yourself up with your elbow. Your elbow should be directly under your shoulder for stability. Stack your left leg on top of your right and place your left hand on your hip. Then slowly lift your hips, so your right hip comes away from the floor. Hold for a breath and then slowly lower back down to the floor. Repeat 20 times on each side.
2. Sliding plate or towel pull
Target Muscles: Rectus abdominis and gluteus maximus
Get your body into a push-up/plank position. You want your arms shoulder width apart and your wrists aligned with your shoulders. Place a sliding plate or towel (if you have non-carpeted floors) under your feet. Then contract your abs, bend your knees and slowly draw your feet in towards your chest. Then slowly extend your legs back out. Repeat 15 times.
3. Medicine ball push-up
Target Muscles: Transverse abdominis, pecs, deltoids, triceps
Start in a push-up position and place a medicine ball under your right hand. Keep your left-hand flat on the floor. Keep your feet close together to give yourself better stability and make sure your hips don’t sag down. You should feel this in your entire core region. Bend both arms, like a push-up to get your chest close to the ground. Then slowly rise back up and roll the ball to your left hand. Repeat push-up again. Keep alternating between hands for 10 rounds on each side.
4. Toe touches
Target Muscles: Upper and lower abs
Lie flat on your back and bring your legs perpendicular to the floor. Hold a light dumbbell in your hands and extend your arms above you. Then slowly lift your shoulders off the floor and try to touch your feet with the dumbbell. Whilst you do this, also contract your core and lift your hips in one movement. Repeat for 15 reps.
5. Reverse crunch on a bench
Target muscles: Lower abs and obliques
Lie flat on your back on a weight bench and hold the top of the bench. Start with slowly raising your legs perpendicular to 90 degrees. Then continue to contract the core and raise your legs up higher and let your hips and lower back come off the bench. Then slowly lower all the way back down. Repeat for 15 reps.
Remember when training your abs it’s also extremely important to focus on your form and activating your core muscles with every exercise. By performing controlled movements, you will be more likely to get those toned abs.