Gut Bust

Back at it!

I am very glad to say that after 2 weeks of no exercise, I have finally made it back to the gym! In case you didn’t read last week's blog post, I was suffering from bronchitis, and was unable to exercise. I must admit, it was VERY difficult to start exercising after not doing anything for almost 2 weeks. I started with a HIIT workout, followed by some abdominal exercises, and then basic shoulder and back exercises. I know that the first week back to the gym will be a challenge, but I am confident that I can pull this off!

Abs!

Here are a few of my favourite ab exercises. These moves are exhausting, but help to sculpt the abdominal muscles.

Side Plank

Target: Obliques

Preparation

• Lie on your side on a mat.
• Place your forearm on the mat under your shoulder perpendicular to your body.
• Place your upper leg directly on top of your lower leg and straighten the knees and hips.

Execution

Raise your body upward by straightening your waist so your body is ridged. Hold this position for 30 seconds, and repeat on the other side.

*Extra Challenge: To make this plank more challenging dip your hip so that it almost touches the mat, and then return to your original position. Repeat this move 12-15 times and then switch sides.

  

Kneeling Cable Crunch

This is a great exercise because it uses many core muscles to execute the exercise. 

Photo: homegymadviser.com

Target: Rectus Abdominus

Synergists (muscles that assist other muscles to accomplish a movement): Obliques

Preparation

• Kneel on a mat below a high pulley.
• Grasp the cable rope attachment with both hands.
• Place wrists against head, keeping arms parallel to the ground.
• Flex hips, allowing resistance on cable pulley to lift torso upward so your spine is hyperextended.

Execution

With hips stationary, flex waist so elbows travel toward middle of thighs. Return and repeat.

Mountain Climber

Photo: Womens Health Magazine

Preparation

Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles. Brace your core.

Execution

• Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.
• Touch the floor with your right foot.
• Return to the starting position.
• Repeat with your left leg. Alternate back and forth for 30 seconds.
• Don’t change your lower-back posture as you lift your knee.

*Extra challenge: do this move with your hands on a bosu ball to further engage your core.

I hope you enjoy these abdominal exercises and continue to stay motivated throughout the week! Let’s get moving!