Summer Body - Day 19 - Abs

CHISEL THOSE ABS

Perform 12 to 15 reps of each of the following exercises to target the rectus abdominus (sixpack) and obliques (waist).

• RUSSIAN TWIST Lie face up on a Swiss ball or lay on the floor, feet flat on the floor with knees bent to 90°, holding a dumbbell (or use a can from the pantry) in both hands above your chest. Rotate to lower the weight to one side, return to the centre, then to the other side.
• OBLIQUE CURL Lie sideways on the ball, or on the floor. feet planted firmly on the floor for balance, fingers behind your ears and elbows open wide. Slowly curl up to the side.
• REVERSE CURL Lie on your back,(option to hold a ball between your lower legs, ) with knees bent. Keeping your neck and shoulders relaxed, draw your knees to your chest, bringing the ball closer to you.
• BALL TRANSFER Lie on your back, holding a medicine ball in both hands, on the floor behind your head. As you sit up, lift your bent knees towards your chest and put the ball between your knees, then lower down. On the next rep, take the ball back again. (if you don't have a med ball use a soccer or basketball
• GOLF SWING Standing, hold a dumbbell in both hands, down by your right thigh, feet hip width and knees slightly bent. Lift it diagonally across your body, rotating your hips, so the dumbbell ends up high above your left shoulder.
• BALL PASS Lying on your back, hold a ball in one hand. As you sit up and draw in your knees to your chest, pass the ball under your legs to the other hand, then lower back to the floor.

If you don't have a particular piece of equipment think outside the square and substitute the item.