The womans guide to washboard abs.
The washboard stomach or the six-pack is just as obtainable for women as in men. However, women need to choose their food more wisely as they naturally hold more mothering body fat than men, so to achieve a sinfully delightful contoured stomach, some dietary adjustment and sweat at the gym or home is vital. With that said let us begin with the programme. Always warm up properly before and remember to perform your ab exercises at the end of any resistance programme. It’s useful to start your ab programme from the pelvis region [lower abs] then the oblique’s [side or the love handles] and finish at the upper abs. Your lower abs is the most stubborn area to shift weight from, so this should be your first place to target at the start of your workout - as your energy levels deplete towards the end.
Exercises A-C is achievable by most levels of fitness but D & E is suitable for intermediate to advance exerciser with special attention to hold
your belly button in to your spine to help support your back during execution. HAVE FUN!
- Lying prone position [on your back] on a mat head & shoulders staying on the floor.
- Raise both feet up till your knees are above and in line with your hip joint.
- Pull your belly button into your spine till you feel a tension in your core area (Note: Hold that tension right through. Relax after each rep. ).
- Pelvic tilt your hip and knee upwards [straight up] just a small control movement of 1-3cm and lower under control.
- Repeat to desired reps/set
Russian Twist / Medicine Ball:
- Lying prone with med ball at side
- Raise head/shoulder and hold ball with both hands at one side
- Brace your core muscles (pull in your belly button) and take ball to other side gently touching the ground then return
- Control this movement till desired reps/sets
- Choose a med ball size that you can manage or use one dumbbell
Note: Please note the model is alternating her legs (intermediate – advanced level) Beginners can place their feet on the floor with knees bent.
- Lying prone position [on your back] on a mat head & shoulders staying on the floor
- Raise both feet up till your knees are above and in line with your hip joint
- Pull your belly button into your spine till you feel a tension in your core area (Note: Hold that tension right through, relax after each rep.
- Raise your head/shoulders upwards till you get up to 30 degree hold then lower slowly
- Make sure that your chin is away from your chest plate at all times and aim not to see your knees
- Control this movement till desired reps/sets.
Side Plank/Med Ball :
- Lying on you side with one elbow tucked underneath your shoulder,raise body with feet placed onto a med ball and keep still [static].
- Make sure the whole body is in line and your neck/head is looking ahead.
- After desired time e.g. 10-20secs.
- You can stop or as picture D shows you can lower the hips to the ground and back up till desired reps e.g. 10 then stop.
- Repeat on the other side to make one set.
Note : Intermediate and beginners can do the same with their feet on the ground and also with the bottom leg bent at 90 degrees to reduce the weight bearing load.
V Sit-up/Russian twist & Med Ball :
- Sitting upright with feet bent and on the ground.
- Hold a med ball with both hands in front and close to you.
- Brace your core muscles and slowly lower your upper body until you feel the abs fully contracted.
- Hold that feeling and rotate your arms/ball to one side, pause.
- Then control back to the other side. Repeat this action till desired reps.
Note : Take special care to STOP if you cannot hold your core muscle and or your lower back is paining you before or during this exercise.
Beginners: 3 x 10reps
Intermediate: 3 x 12reps
Advance: 3 x 15-20reps
Follow exercises A-C three times weekly, leaving at least one day between sessions to get your abs tight and feeling right.
Equipment Needed: A mat and Med ball.
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