A toned, flat stomach is what every woman wants, right? Well, with this simple workout, you’ll soon be the proud owner of your very own!
Ever walked into a gym and suddenly come over with abs envy? According to a new survey conducted by Multipower Sportsfood, 34 per cent of women are first drawn to the mid-section of their fellow female gym-goers. So, if your main focus when you hit the gym is getting a flat stomach, this core and abs blaster devised by Multipower nutritionist and PT Drew Price is just what you need.
But before you get started, don’t forget that if you’re not adopting a healthy diet and spending time on full-body fat burning workouts, then your efforts could go to waste – those amazing abs will just be hidden away. But once you’ve got this in check, these eight moves will make sure your fat melts away to reveal the sculpted stomach you want – and will be the envy of gym-goers everywhere!
Kit you’ll need
Dumbbell
Stability ball
How to do it
Perform the reps of each move back to back, taking 10 seconds rest between each move if needed.
Beginner: 1 x 8-12 reps/30 seconds
Intermediate: 2 x 12 reps/45 seconds
Advanced: 3 x 12 reps/60 seconds
Incline plank
Technique
-Adopt a low plank position with feet on a stability ball.
-Hold this position for the allotted amount of time with your body in a straight line, core tight.
Safety tip
Don’t strain your neck – keep it long
Crunch with dumbbell
Technique
-Lie on your back with legs bent and feet either flat on the floor or suspended for a challenge, holding a dumbbell with both hands in front of your chest.
-Curl your upper back and shoulders off the floor, then slowly lower and repeat.
Safety tip
Keep your hips still and lift with the abs
Russian twist
Technique
-Sit with your torso slightly reclined and feet hooked under something stable or suspended for a challenge, holding a weight with both hands.
-Rotate the torso to one side, then rotate to the other side.
-Repeat.
Safety tip
Don’t allow your back to overarch
Hanging leg raises with twist
Technique
-Hang from a pull-up bar with feet together and knees slightly bent.
-Raise your legs up, twisting the legs and hips to one side as you do so.
-Return to the start then repeat on the opposite side for the following rep.
Safety tip
Try not to swing your body
Hip raises
Technique
-Lie on the floor with hands on the floor and legs pointing up towards the ceiling.
-Lift your hips off the floor, pause, then return hips to the floor and repeat.
Safety tip
Keep a slight bend in the knees throughout
Stability ball roll-in
Technique
-Start in a high plank position with your feet and shins on a stability ball, keeping your torso in a straight line.
-Pull the ball towards your chest by bending your knees.
-Roll back and repeat.
Safety tip
Don’t let your hips drop lower than the rest of your body
Twisting plank
Technique:
-Start in a high plank position.
-Pull one knee forward and twist your body to bring it to meet the opposite elbow.
-Return to the start and repeat on the opposite side for the following rep.
Safety tip
Keep your neck long and shoulders strong
Stability ball roll-out
Technique
-Kneel on the floor with your elbows on a stability ball, body leaning forwards.
-Roll the stability ball forwards by extending your arms away from you, shifting your body weight forwards, as far as possible.
-Return to the start and repeat.
Safety tip
Don’t let your lower back overarch by engaging your core
Food for a flat tum
Want some help in the kitchen with your quest for a flat stomach? Here are Drew’s top three tummy-toning nutrition tips
1) Keep protein high. It’ll fill you up, displace some of the calories from fat or carbs and help you recover from training.
2) Use 'food volumisation'. This means filling up with foods that aren't energy dense. In other words, add a lot of fibrous fruit and vegetables to your daily diet.
3) Plan ahead. Most people make poor choices because they wait until the last minute to decide what to eat – often when they’re hungry or in a hurry to put their meal together.
