Myprotein Masterclass, the series where we provide you with the best exercises to target specific muscle groups, and the best variations to elevate your workouts.
In the latest episode, PTs Calvin Crooks and Kay Johnson walk us through the best ab exercises to add to your home or gym training sessions. A strong core is vital for many compound movements, and these exercises can help to define your core muscles.
The Workout
Plank
- Lie on your forearms
- Your body should be straight, with your weight on your forearms and the balls of your feet
- Squeeze your core
Hold for about 45 seconds, and do 4-5 sets.
Tips: Squeeze your core, keep your chest up high and look forward.
Heel Touches
- Lie down with your back flat on the floor
- Bring your legs up so your feet are placed flat on the floor (your heel should be within reachable distance)
- Keeping your back flat on the floor, reach to tap your ankle
- Return to the neutral position
- Reach to tap your other ankle
Complete the exercise for 30-45 seconds, and do 4-5 sets.
Tips: Squeeze your core, bring your shoulder blades up slightly and keep your neck stable.
Bicycles
- Lie flat on your back
- Place your hands behind your head
- Bring your left knee up towards your right elbow
- Then as you bring your left leg back down, bring your right knee up to your left elbow
- You should continue to do this without returning to the resting position
Complete the exercise for 30-45 seconds, and do 4-5 sets.
Tips: Breathe out when you’re twisting.
Toe Touches
- Lie on your back
- Put your feet up in the air so they’re at a right angle to your body
- Bring your shoulder blades off the ground, brace your core and reach your arms towards your toes
Complete the exercise for 30-45 seconds, and do 4-5 sets.
Tips: Not everyone can touch their toes. That’s normal. Breathe out at the top and go slowly on the way back down if you want to make it a bit harder.
Scissor Kicks
- Lie on your back
- Bring your feet up from the floor by two inches to start with
- Then move one leg up a few inches higher, and return it to the starting position as you bring your other foot up higher
Complete the exercise for 30-45 seconds, and do 4-5 sets.
Tip: If you have back problems, or want to make the exercise slightly easier, put your hands under your bum rather than on the floor beside you. Breathe in through your nose and out through your mouth as you complete the exercise.
Take Home Message
There's no excuse not to work your abs now. That’s five simple exercises that can be done from the comfort of your own home. Include them in your morning routine to get an ab blast before a busy day.
Check out the Myprotein YouTube channel for more Masterclass Videos.
Enjoy this article?
READ MORE HERE:
Five Best Deadlift Variations | Myprotein Masterclass
They're sure to target your glutes.
Five Lunge Variations To Spice Up Your Leg Day | Myprotein Masterclass
Go wild for your next lower body day.
