Exercises for abs
Strengthening
Straight Leg Raises:
• Lie on your back with your legs extended straight
• Keep your lower back pressed into the ground
• Raise your legs up to 90 degrees, hold for a second, then lower them back down
• Repeat for desired rep
Heel Tap Crunches:
• Lie on your back with your knees bent and feet flat on the floor
• Place your hands behind your head
• Lift your shoulders off the ground and tap your right heel with your left hand
• Lower your shoulders back down and repeat with your left heel and right hand
• Repeat for desired reps
Cable Woodchopper:
• Stand with your feet shoulder-width apart and your knees slightly bent
• Hold a cable attachment with both hands and extend it overhead
• Rotate your torso diagonally downward to one side as you simultaneously pull the cable down and across your body
• Return to the starting position and repeat for desired reps on both sides
Russian Twists:
• Sit on the floor with your knees bent and your feet flat on the floor
• Hold a weight in both hands and lean back slightly, keeping your core engaged
• Twist your torso to one side, then back to the center, and then to the other side
• Repeat for desired reps
Dumbbell Side Bend:
• Stand with your feet shoulder-width apart and hold a dumbbell in one hand
• Keep your feet and legs facing forward, and bend sideways at the waist, lowering the dumbbell toward your ankle
• Return to the starting position and repeat for desired reps on both sides
Side Plank with Rotation:
• Start in a side plank position, with your feet stacked and your elbow directly under your shoulder
• Keep your core engaged and lift your top arm off the ground, rotating your torso and reaching your arm toward the ceiling
• Return to the starting position and repeat for desired reps on both sides
Stability Ball Stir The Pot:
• Start in a kneeling position with your shins resting on a stability ball
• Place your forearms on the ball and extend them out in front of you
• Move your arms in a circular motion, as if you’re stirring a pot, for the desired reps
• Make sure to keep your core engaged and your balance steady
Stretching
Cobra Pose:
• Start lying on your stomach with your hands placed under your shoulders
• Press into your hands to lift your chest and head off the ground, keeping your elbows close to your body
• Hold the stretch for 10-30 seconds and release
Ab Side Stretch:
• Lie on your back with your knees bent and feet flat on the floor
• Reach both hands toward your right knee, then use your right hand to gently pull your right knee toward your right shoulder
• Hold the stretch for 10-30 seconds and repeat on the other side
Chest Opener on an Exercise Ball:
• Start by sitting on an exercise ball with your feet flat on the floor
• Walk your feet forward until your upper back is resting on the ball
• Place your hands behind your head and hold the stretch for 10-30 seconds
Kneeling Backward Abdominal Stretch:
• Start in a kneeling position with your hands on your hips
• Slowly lean back, keeping your core engaged and your head and neck relaxed
• Hold the stretch for 10-30 seconds and release
Rotating Stomach Stretch:
• Start lying on your back with your arms extended out to the sides
• Keeping your legs together, rotate them to one side, keeping your shoulders on the ground
• Hold the stretch for 10-30 seconds and repeat on the other side
If you have any questions, feel free to get in touch either through email info@livewellhealth.co.uk or call us on 0330 043 2501.
