T3 - UK (2021-03)

24 T3 MARCH 2021

In association with

You r ab-bu st i n g workout pl a n

AB CRUNCHES

30 seconds x 3

Crunches are not the best abs

exercises, as has been proved in recent years.

Yet, done correctly, ab crunches can get your

abdominal muscles used to contraction,

priming them for ‘proper’ abs exercises.

In essence, you’ll start by laying down on

the floor, knees bent at a 90-degree angle,

arms either on the side of the neck or crossed

over on the chest. Don’t have your hands

behind your head and definitely don’t try to

pull your head with your arms: you might

end up straining your back or neck that way.

Raise your head and shoulders off the

ground, using your abs. You don’t have to lift

your upper body high; just high enough to

activate your abs. At the beginning, try to do

30-second splits, so do 30 seconds of

crunches then 30 seconds rest, three times.

KNEELING AB CRUNCHES

30 seconds x 3

To be able to do kneeling ab

crunches, you will need either a resistance

band or a cable machine. If you’re using a

resistance band, triple check that it’s

securely attached to the anchor point. Also,

if you are working out at home, have a yoga

mat laid out underneath your knees.

To get in the starting position, kneel

down on the mat and grab the end of the

resistance band. Hold the end of the band to

the top of your head and place some of your

upper body weight on the band. The band

should be somewhat stretched even in the

starting position.

Then pull the band down, using your abs,

without your knees lifting from the ground.

You want to make sure you isolate your abs

and really work them hard. Follow the

same pattern as above: do 30 seconds of

exercising, followed by 30 seconds of rest,

three times over.

Kneeling ab crunches provide a fuller

range of movement and eliminate the

back-strain element of regular ab crunches.

KNEE PLANKS

30 seconds x 2

Planks are not exciting to do, we

agree. In all honesty, planks are one of the

most boring exercises out there, you literally

do nothing else but hold your body in a fixed

position. Saying that, it is one of the most

challenging exercises you can do and great

for improving your posture and six pack

gains. And if you ever want to know just how

long 60 seconds can be, just try holding the

YOUR TIMETABLE FOR

BUILDING FAB ABS

low-plank position for that long: you’ll

quickly see.

Knee planks are not difficult to perform

• at least to know what you are supposed to
  do – just hold your body straight whilst
  resting your body on your knees and elbows.
  Hold the knee-plank position for 30 seconds
  and then rest for another 30, repeated twice.
  Planks work your whole core and will
  make the middle part of your body stronger.
  This can come in handy when sitting or
  standing for long periods, and developed
  core muscles can also improve your posture
  as well.

LYING KNEE RAISES

30 seconds x 3

If you really want to work your

abs, you will have to use your legs more.

All the best abs exercises require you to

move your legs, like hanging leg raises,

flutter kicks, scissor kicks and mountain

climbers. None of which are a beginner abs

exercise, unfortunately.

There is one exercise, though, which can

be done fairly easily and still works the lower

abs: lying knee raises. Much like the knee

plank, the lying knee raise is the ‘light’

version of harder exercise, in this case the

lying leg raise.

To perform a lying knee raise, lay yourself

on top of your yoga mat, arms on the side,

legs closed, body completely flat on the

ground. Then, lift both legs up at the same

time while bending them at the knee until

your thighs are perpendicular to the ground,

then let them down again.

Try lifting your legs up slower so you can

activate your abs for longer. Try not to lift

your bum off the floor, and really focus on

the abs as you elevate your legs.

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