Rock hard abs are the hallmark of a sexy body today. No abs? So sorry… goodbye!
But developing that six pack belly doesn’t come easy. There’s no machine that can do the work for you. Abs must be developed the old fashioned way. You have to earn them — and you start with core training.
Before you attempt any of these exercises, if you have any kind of lower back problem be sure to check with your doctor. The purpose of these exercises is to strengthen your core, which form the foundation for killer abs.
The three exercises are:
- The Plank
- The Side Plank
- The Superman
1. The Plank
Get into a pushup position. It’s important to have your body absolutely straight. Support your upper body by putting your forearms on the floor.
Remember to keep your body in an absolutely straight line. Don’t lift up your butt, drop your head, or arch your back because those things will make the exercise easier — and that isn’t the point! Hold this position for 30-60 seconds or as long as you can.
To make the exercise harder — so that you will get more benefit from it — lift and hold one foot a few inches off the floor during this exercise. Loading your core unevenly will make the Plank tougher, and thus more effective.
2. The Side Plank
If you thought the plank was tough, wait until you try the Side Plank! Lie down on one side. Now brace your forearm on the floor and lift your hips off of the floor. The only parts of your body touching the floor should be your forearm and your feet.
Remember to keep your body in a straight line… don’t bend forward. Hold the position for 15 to 30 seconds or as long as you can.
To get more benefit from the Side Plank, try lifting the top foot just a few inches while you are in position. It’s surprising how really tough this exercise is — but it is also a very effective exercise for strengthening your core.
3. The Superman
You’ve seen superman fly, right? SO lie down on the floor on your belly and stretch your arms out in front of you. Spread your arms so that they make a “V” with your head.
Now keeping your legs together, raise them off of the floor. Be sure to get your knees up OFF the floor! Hold the position for 30 to 60 seconds or as long as you can.
These three exercises are just the FOUNDATION. By themselves they won’t give you killer abs, but they are a good beginning. Unlike wimpy weight machine exercises, they’re hard.
But remember what Vince Lombardi said, “The dictionary is the only place where ‘results’ comes before ‘work’.” That sums it up when it comes to conquering that belly flab — without core training, no results!
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