The start to strong abdominals

We are going to look a an introductory abdominal programme. Press ups have been included as they will also work your core muscles.

Weeks 1 & 2
You will carry out 3 sets of 10 press ups with hands directly below shoulders. Your body will be straight and supported by hands and toes only. Keep abdominal muscles engaged and lower your chest to the floor. Push up through the arms to return to the starting position. Straighten but do not lock arms. Count to 3 on the way down and 3 on the way up.
Rest for 45 seconds between each set. Carry out 3 times a week with a day rest in between.

Weeks 3 & 4
Keep as weeks 1 and 2 but add an abdominal crunch between each set of press ups so that the 2 exercises make a set.
To perform a crunch, lay with your back on the floor with feet tucked up close to buttocks. Rest arms across chest. Engage TVA and by using the large muscle down the front of your abs (Rectus Abdominis) crunch up so that shoulders are about 30 degrees off the floor. Count to 3 on the way up and 3 on the way down. Control the movement throughout.
You will be carrying out press up/crunch - repeating 3 times. Rest for 45 seconds between each set.

Week 5
Now the fun begins! You will be using the same set system as before but there will be a variation in the type of press up and abdominal work. Back exercises will be introduced to compliment the abdominals. so,

Set 1.  Standard press up X 10 plus standard crunch X 12. Rest for 30 seconds.

Set 2.  Wide hand spacing (wider than shoulders) press up X 10 plus crunch with hands pushed through gap in legs X 12. Rest for 30 seconds.

Set 3.  Narrow hand spacing (narrower than shoulders) press up X 10 plus side plank - hold for 5 seconds with 4 repetitions on each side.

Back exercises:

Back extension - lay face down on the floor and place your hands by the side of your head. Now slowly raise your head, shoulders and chest from the floor. This will be just a short distance. Hold for a count of 2, then slowly lower to the floor

Dorsal raise - lay face down on the floor with your arms stretched out in front, away from your head.  Slowly raise your right arm and your left leg. Aim to push your arm and leg away from your body. Hold for a count of 2 then slowly lower to the floor.  Repeat with left arm and right leg.

Carry out 2 sets of each back exercise with 12 repetitions in each set. Rest for 30 seconds between each set and for 1 minute between each exercise.

Next time we will look at something a little more challenging.