APRIL ABS

 In Training

First of all, sorry that I didn?t get this to you before the first of April! But you can just do the first one tonight!

?April Abs? is to add to whatever exercise you already do. Fit it into your day where you can, either morning, noon or night.
You are going to feel a lovely burn during the exercises, and it?s quick enough so you can fit it into an ad break of Revenge! (you might as well get fired up while watching Emily top off all those Grayson?s!)
If you follow these moves every day you are going to get to enjoy a noticeable change through your core. Don?t give up your other exercise, as I said just a moment ago, it?s short enough to fit into a TV ad break.

So, just to run through what each exercise means I?ll explain them below. First of all, the exercise marked with *needs your feet to be in the couch. If you want an extra challenge, use a Swiss ball.

*Plank: hands; shoulder width apart, wrist directly under the shoulders, feet hip width apart on couch

*Hip Raisers: soles of feet on the couch, shoulders on floor, start with hips on floor. Draw in pelvic floor (PF) stomach & squeeze glutes. Raise hips to the ceiling, lower back towards floor but don?t rest the pelvis till the end of the set.

*Plank with leg lifts: just like your plank on the couch but you keep that plank through the body and lift the leg up for sets and swap legs.
Plank: hands shoulder width apart, wrist directly under the shoulders, feet hip width apart on floor.
Hip Raisers: soles of feet on the mat, shoulders on floor, start with hips on floor. Draw in pelvic floor (PF) stomach & squeeze glutes. Raise hips to the ceiling, lower back towards floor but don?t rest the pelvis till the end of the set.

Toe taps: lay on back on mat, feet together (flexed), directly above the hips. Crunch up, reaching your fingers up to your toes.

Clasps: lay on back on mat, legs in a V (feet flexed) heels facing roof, legs above hips, hands out shoulder height flat on floor. Bring Hans and feet together in center and crunch up.

205020: 20 crunches, 50 ankle taps, 20 leg extensions (feet start above ankles legs stay straight lower towards floor making sure back doesn?t lift, and then bring back up).

Scissor crunch: laying on your back on mat, legs directly above hips, feet flexed. Hold a crunch with the tummy and then opening the legs from the hips like a pair of scissors and crossing over, alternating sides.

Side Plank: I find it easiest to start in a plank then rotate onto one hand. The shoulder must be above the wrist. Open chest and hips to the wall and stack the feet on their side on top of one another. Watch that you don?t poke your bum behind you and don?t face your chest to the floor!

Hip Lifts: not to confuse with raisers. Lay on your back on the mat, legs directly above hips pointing to the roof, hands on chest to stop cheating. Use lower abdominals to lift pelvis off the floor and then lower back down. This is a very minimal movement only 1cm-1inch unless you have good core strength already.

Enjoy!

R.x

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