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I have been dreaming of getting my flat abs back no matter what it takes. I have started exercising slowly as I ease my way back to the healthy lifestyle I used to have before I got hooked to the sedentary life I have adapted.
It is hard work and really, patience play a great role to be able to go back to a healthy and active lifestyle but if you're already there and just needed some push to have better abs, or is aiming to get the abs you always wanted, here are few tricks to do to get that washboard abs.
These tips are great to help you get that nice core. Work it out!
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| (Photo credit: Samantha Okazaki/Today) |
Plank Jacks
It's like doing a jumping jack but into a plank position on the ground. And here's how you do it: Get into a plank position on your forearms, propped up on the balls of your feet. Your abdominal wall should be engaged, your legs should be straight and your feet together. Keeping your upper body still, jump your feet about three feet apart and back together as if you’re doing jumping jacks. Do three sets of 10 reps.
Donkey Kick Planks
Get into a plank position on your forearms, propped up on the balls of your feet. Again, your abdominal wall should be engaged, your legs should be straight and your feet together. Shift your weight to one leg, bend the other leg and bring your knee in towards your chest. Then kick your foot back and up until your leg forms a perfect "L." Knee in and kick out 10 times and then switch legs.
Side Plank with Leg Raise
This will help the obliques get toned and it's a bit tough to do. You have to lie on your side and prop yourself up into a side plank by leaning on your left forearm. Keeping that elbow at a right angle, lift the entire left side of your body so that your left shoulder, left hip and left heel form a straight line. Your body weight is on the side of your left foot. Keep good form by contracting and holding your abs. Put your right hand on your right hip, elbow towards the ceiling, and then raise your right leg as high as you can and lower. Repeat 10 times and switch sides.
Good luck and keep that form and engage your core! Let's do it!
(source: Jenna Wolfe - Today.com)
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|
|
I have been dreaming of getting my flat abs back no matter what it takes. I have started exercising slowly as I ease my way back to the healthy lifestyle I used to have before I got hooked to the sedentary life I have adapted.
It is hard work and really, patience play a great role to be able to go back to a healthy and active lifestyle but if you're already there and just needed some push to have better abs, or is aiming to get the abs you always wanted, here are few tricks to do to get that washboard abs.
These tips are great to help you get that nice core. Work it out!
|
| (Photo credit: Samantha Okazaki/Today) |
Plank Jacks
It's like doing a jumping jack but into a plank position on the ground. And here's how you do it: Get into a plank position on your forearms, propped up on the balls of your feet. Your abdominal wall should be engaged, your legs should be straight and your feet together. Keeping your upper body still, jump your feet about three feet apart and back together as if you’re doing jumping jacks. Do three sets of 10 reps.
Donkey Kick Planks
Get into a plank position on your forearms, propped up on the balls of your feet. Again, your abdominal wall should be engaged, your legs should be straight and your feet together. Shift your weight to one leg, bend the other leg and bring your knee in towards your chest. Then kick your foot back and up until your leg forms a perfect "L." Knee in and kick out 10 times and then switch legs.
Side Plank with Leg Raise
This will help the obliques get toned and it's a bit tough to do. You have to lie on your side and prop yourself up into a side plank by leaning on your left forearm. Keeping that elbow at a right angle, lift the entire left side of your body so that your left shoulder, left hip and left heel form a straight line. Your body weight is on the side of your left foot. Keep good form by contracting and holding your abs. Put your right hand on your right hip, elbow towards the ceiling, and then raise your right leg as high as you can and lower. Repeat 10 times and switch sides.
Good luck and keep that form and engage your core! Let's do it!
(source: Jenna Wolfe - Today.com)
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