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With 2 Weeks To Go, It's Not Too Late To Tone Your Abs.

With 2 Weeks To Go, It's Not Too Late To Tone Your Abs.

With the beach nearly in sight and your bags almost packed, why not try out this ab workout that you can do in the last few weeks until you jet off to your holiday destination?

Repeat this workout every 2-3 days to give your 6-pack the last push it needs to really make your tan pop!

The Dead Bug –

  1. Start by lying on your back with your hands above your shoulders (towards the ceiling).
  2. Bring your knees above your hips and feet up to a 90 degree angle.
  3. Exhale, rotate your pelvis up and squeeze your glutes to flatten your back to the floor. (Hold this position for the duration of the exercise).
  4. Extend 1 leg and opposite arm down towards the ground.
  5. Pause before bringing them back to position and repeating on the other side.

Perform 4 x 20 reps resting 30 seconds between each set.

The Plank -

  1. Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.
  2. Neutralise the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

Hold position for 45 seconds, rest for 15 seconds and repeat 4 times. Want more of a challenge? Try performing the same exercise on a BOSU!

Kettlebell Side Bends -

  1. Stand up straight while holding a kettlebell on the left hand (palms facing the torso) as you have the right hand holding your waist.
  2. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale.

Perform 4 x 15 reps on each side. 30 seconds rest between reps.

Bicycle Crunch -

  1. Lie flat on the floor with your lower back pressed to the ground.
  2. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  3. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
  4. Now switch sides and do the same motion on the other side to complete one rep

Complete 4 x 20 reps with 30 seconds rest between each.

Russian Twist -

  1. Holding a 5kg plate in front of you sit flat on the ground and raise your feet a few inches from the floor. In a V-sit position.
  2. Rotate your torso to the right bringing your arms parallel to the floor. Making sure to not let your arms drop.
  3. Return to centre and repeat twisting to the left to complete 1 rep.

Give these exercises a go and you’ll be beach ready in no time!

Thank you to the brilliant team at Southend and for the Blog written by Jack Nyman Personal Trainer - @Jack_v2.0

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