In-gym ab workout: BEGINNER – INTERMEDIATE

CRUNCHES

12 x 2

  • Lie down on your back.
  • Bend your legs and stabilise your lower body.
  • Cross your hands to opposite shoulders, or place them behind your ears without pulling on your neck.
  • Lift your head and shoulder blades from the ground.
  • Lower, returning to your starting point.

SIT UPS

15 x 2

  • Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
  • Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
  • Elevate your upper body so that it creates an imaginary V-shape with your thighs.
  • Breathe out when performing this part of the exercise.
  • Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.

FLUTTER KICKS

45s x 2

  • Lay back with your upper body slightly upright
  • With completely straight legs kick up and down continuously for the time instructed.
  • Keep the core tight and engaged.

CABLE TRUCK ROTATION

6 x 2

  • Place the cable position at chest-height and attach a single handle.
  • Stand with the legs wider than shoulder-width apart so the cable position is to the right of the body.
  • Then reach across body and grip the handle with the left hand first then the right hand, lacing the fingers together with the arms out straight to the right.
  • Start with the body centred on the right leg, then push the right foot into the ground to shift the weight of the body to the left leg while rotating the abs and chest, keeping arms straightened directly ahead during the movement. 
  • Keep pushing off the right foot as the body shifts to the left hip and the arms and trunk twist as far to the left as possible. Then push off the left foot and slowly twist the arms across the body to return the hands to the starting position.

RUSSIAN TWISTS

12 x 2

  • Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
  • Elevate your upper body so that it creates an imaginary V-shape with your thighs.
  • Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped.
  • This is the starting position.
  • Twist your torso to the right side until your arms are parallel with the floor while breathing out.
  • Hold the contraction for a second and move back to the starting position while breathing out.
  • Now move to the opposite side performing the same techniques you applied to the right side.

     

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