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Beautiful Beach Body – Week 4

April 19, 2011

Abs –The miracle tummy toner

Say good bye to your muffin top and make 2011 the summer for your washboard stomach. Follow our fab Ab workout below for four weeks, eat sensibly then enjoy your newly-cinched waist in time for summer.

What You Will Need

Body Ball

Fitness Mat

Medicine Ball

How Many

Ensure you carry out the exercises in order as they are below. Repeat three times, resting for 30 seconds in between each circuit.

Exercise 1 (This will help elongate your torso and flatten your tummy) –  Reps 12

Lie on your back on the floor with your arms and legs stretched out so your body’s in a line. In one movement, lift your torso and legs up as if you were trying to reach your toes, Keep your legs straight throughout. Hold and then lower your body back slowly to the starting position. When carrying out the exercise keep your head in line with your body in order to protect your neck and keep your legs as straight as possible.

Exercise 2 (This move will tighten up the full length of your core, while targeting the muscles at the sides of your torso)  – Reps 15

Lie on your floor with your arms bent and fingers touching the sides of your head. Lift your shoulders using your abdominal muscles and twist your body so your left elbow meets your right knee. Switch sides, bringing your right elbow towards your left knee.

Exercise 3 (This move helps stabilise your spine while working your entire core) –  Reps 20 (10 each side)

Start in a press up position, forming a straight line from shoulders to ankles. Bring your right knee towards your right elbow, pause and then straighten the right knee so you’re back in the start position. Repeat and bring your right knee to your left arm and continue alternating.

Exercise 4 (This exercise targets your upper abdominals and oblique’s) – Reps 15               

Sit on a body ball and hold a medicine ball straight above your head with both hands. Walk your feet out and roll the ball beneath you until your torso is supported on the ball as a slight incline keeping your arms by your ears , contract your abdominals and curl your head, neck and shoulders blades, pause and then slowly lower to the starting position.

Exercise 5 (This stretch will relax your sciatic nerves and release tension in your back and abdominals)

Get down on the floor on your hands and knees, push your back up towards the ceiling and continue arching until you feel a gentle stretch in your back and hold for 15 seconds, then slowly lower your tummy towards the floor, raising your gaze as far as it will go.

Hold this stretch for 15 seconds and repeat three times.

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