7 Best Workouts For Sexy Tummy!

7 Best Workouts For Sexy Tummy!

When we refer to the ‘lower abs’, we are actually using an incorrect term. Your ab muscles, the rectus Abdominis, in fact encompasses your entire stomach area and connecting near the pelvis. Yet, we still consistently aim to complete exercises within our workouts that help reduce the belly fat on our lower stomach! Well, we have the answer for you. The following exercises target various different abdominal muscles through your core area to optimize every single repetition you do.

What do these exercises do for you that others may not? The focus on activating your core rather than moving through the motions to tone your mid-section. A study has shown that if you actively focus on turning on your muscles whilst performing a movement. By doing so, you will experience increased muscle activity and thus improved strength development in time. It is imperative not to force yourself through the movement, but think about your movement and actively engage every muscle. Follow the mind muscle connection tips provided to encourage and increase results.

How do I structure my workouts with these exercises?

Complete the recommended number of repetitions and sets of each exercise simultaneously. Ensure you take a 60-second break between each set. This workout should be performed on alternate days to ensure appropriate muscle recovery. Essentially, the workout will be performed 3 – 4 days a week. You can also complete a few exercises post cardio workout or make them an addition to your current strength-training regime! Do the prescribed number of sets and reps for each exercise consecutively, taking a short 45-second rest between sets.

Will I need equipment?

Not necessarily! If you don’t want to lie on the grass or the floor, you may need an exercise mat or you can just use a towel. But, that’s it! Super easy!

Now let’s get started. These 9 exercises will blast your abs into strong, hard rocks.

1) Static Leg Press

static-leg-press

What is it?

The static leg press is an effective exercise to activate your core before starting your exercise or at any time to get that core activated and firing.

ACTION

Lie on your back; face up with your legs at 90 degrees (both hips and knees). Stretch out your arms and place both hands on your thighs. Breathe in deeply and exhale while bracing your abs tightly. Ensure to press your back firmly into the ground. Press your thighs back into your palms and try to resist your thighs with your palms. Your thighs should not move, remaining ‘static’. Hold for 10 seconds then release. Repeat 5 – 10 times.

Mind muscle connection:

When resisting your thighs with your palms, imagine pulling your muscles into your midline from your pelvic area right up to your tummy.

2)Butterfly Press

ACTION

Lie on your back facing up with your knees bent and tilted outwards and heels together. As you inhale, lift your head and shoulders from the ground; curl up from your ribcage to look at your legs. Keep your arms stretched out by your sides of the ground.

When you exhale extend your legs out to 45 degrees by pushing through your heels. Ensure you squeeze your legs together at the knees. Inhale and once again bring your legs back in towards your body. Complete 2 -3 sets of 12 repetitions.

Getting stronger? Increase the challenge:

As you extend our legs when you exhale, extend them lower to the ground. You can also keep your legs lifted and extended and just lift and lower as you inhale and exhale. Ensure your back stays flat on the ground.

Mind muscle connection:

Keep your mind on your abdominals and focus on keeping your back flat on the ground by drawing your core towards your spine. Force them to do all the work when lifting and lowering.

3)Reverse Push Up and Hold

This exercise is so much harder than it looks! It engages your core and so many other muscles throughout your body.

ACTION

Sit on the ground and extend your legs out in front of you with your hands placed just next to your hips, fingers forwards.  Squeeze your core, press down into the palms of your hands and lift your bottom off the ground. Slightly bend your knees, leaving your heels on the ground.  As you inhale, squeeze your abs in tighter towards your back. Straighten your legs and push your bottom back past the line of your shoulders. Hold for 5 seconds. Bring the slight bend back into your knees and move your bottom back under your results and return it to the ground. Complete two to three sets of12 reps.

Getting stronger? Increase the challenge:

Rather than returning to the ground on each repetition, try to keep them elevated off the floor for the whole set.

Mind muscle connection:

Focus on your abs making the movement when lifting and moving your bottom to and from each position.

4) Scissor Lift and Switch

Two for one, this exercise really boosts your belly busting benefits.

ACTION

On your back with your arms placed by your sides, extend your legs up to the roof. Cross your left leg over your right leg. Squeeze your stomach muscles as you inhale while lowering your legs to 45 degrees. Exhale and bring your legs back towards your body, lifting them back over your head at an angle. Ensure you lift your hips off the floor and press into the floor with your palms and forearms to stabilize yourself. Hold for 5 seconds. Slowly lower your body by rolling through your spine one vertebrae at a time bringing your hips and legs back to the ground to the starting position. Complete 2 – 3 sets of 12 repetitions.

Not quite there yet? Reduce the challenge:

This is a hard exercise, so keep practicing. As you get stronger you will feel better and be able to do the full movement. If you can’t get your hips off the ground, begin by trying to lift your legs up and over and see if you can get yourself a few cm off the ground and then lower right away.

Mind muscle connection:

You should constantly pull your abdominals towards your back, as if you are sucking your belly button into your spine. Tense your muscles from pelvis to ribs as your roll up and over.

5)Plank Up and Down

planks for tummy

You will feel this exercise throughout your entire abdominal section as well as your arms and shoulders!

ACTION

Start in push up position feet just outside hip-width. Keep your body in a straight line from head to toe. Drop yourself down onto your left elbow then let the right elbow follow. You will now be in an elbow plank position. Return to the start position by pushing back up onto your left hand and then let the right follow. Repeat 12 times on each side, for 2- 3 sets.

Not quite there yet? Reduce the challenge:

Start in a kneeling push up position instead of on your feet. This will reduce the pressure on your shoulders and arms.

Mind muscle connection:

Draw your abdominals in towards your spine and hold it there through the entire movement. Try to keep your hips as still as possible to engage the core more.

6)Rotational Mountain Climber

Get into those hard to attack oblique muscles with this dynamic rotational movement!

ACTION

Begin in a push up position with your feet together and body in a straight line from head to toe. Lift and bend your left knee across to the right as you drive your left knee and rotate slightly at the hip towards the right side of your body. Move your left leg back to start and then repeat to the right. Complete 2 – 3 sets of 15 repetitions on each side.

Mind muscle connection:

Think about your abdominals instead of your hip driving your knee up towards the right side of your body.

7)Butterfly Press

ACTION

Lie on your back facing up with your knees bent and tilted outwards and heels together. As you inhale, lift your head and shoulders from the ground; curl up from your ribcage to look at your legs. Keep your arms stretched out by your sides off the ground.

When you exhale extend your legs out to 45 degrees by pushing through your heels. Ensure you squeeze your legs together at the knees. Inhale and once again bring your legs back in towards your body. Complete 2 -3 sets of 12 repetitions.

Getting stronger? Increase the challenge:

As you extend our legs when you exhale, extend them lower to the ground. You can also keep your legs lifted and extended and just lift and lower as you inhale and exhale. Ensure your back stays flat on the ground.

Mind muscle connection:

Keep your mind on your abdominals and focus on keeping your back flat on the ground by drawing your core towards your spine. Force them to do all the work when lifting and lowering.