Eight moves to shape your abs

think this is chest movement? These debts will be tested and you will sit on the bench! Objectives: chest, triceps and core. Methods: lie on the bench and lift the knees up to the table top (hip and knee are at 90 degrees angle). Put a dumbbell in the right hand at the shoulder height, press it directly onto the shoulder, and then press it down. Your left arm can be extended to one side for balance. Repeat 12 times on each side. Tip: put one foot on the table and the other on the floor, because this action will turn you over. As stability improves, you can challenge yourself to keep your legs off the ground.

correlation: 10 pairs of sneakers made for each other. Oblique leg supine flight

not only your chest muscles will burn at the end of your setup, but also your abdominal muscles will burn. Objective: chest and abdomen. How to do it: lie on your back on the bench with your arms over your chest and palms facing each other (optional: hold the dumbbell). Lift your legs so that your feet are above your hips and point to the ceiling, then lower to a 45 degree angle. Keep your legs extended away from you as you lower your arms to both sides until parallel to the floor, then raise them back. Repeat 10 to 12 times. Tip: don't lean your pelvis forward. Scoop the tailbone up and down toward the ceiling to keep the core tight. If it's too difficult to keep your legs straight, try the following: straighten your feet up or place your legs on the table.

related: get more exercise from Jules and other members of the Mecca fitness and Spa team.

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5. Single arm overhead pressing

to develop upper body strength: check. Develop lower body strength: check. Development core stability: check. Objectives: shoulders, triceps and scalenus. Methods: when standing, the width of feet apart is slightly larger than the width of hips. Raise dumbbells in the right hand, keep the height of shoulders and elbows to the outside. Press the dumbbells straight over your shoulders until your elbows are fully extended, then lower your weight. Repeat 10 to 12 times for each arm. Tip: because you only use one arm, you tend to stay away from the working arm. Use these inclinations to eliminate them, and your core will burn wildly.

correlation: 8 unilateral exercises to challenge your balance

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6. With this exercise, your abs will never rest. How does this build the six pack abs? Objectives: gluteus, quadriceps and abdomen. What to do: clip the ball between your middle back and the wall, with your feet slightly in front. Inhale the abdomen toward the spine and press the ball against the wall as hard as possible for two seconds. Squat down slowly with your weight on your heels and press the ball back until your thighs are parallel to the floor. Page go to the wall again and stand up slowly. For additional leg challenges, resist falling and rising. Repeat 8 to 10 times. Tip: lean your shoulders back. When you squat down, the ball pushes them forward, so make sure you re position each time you repeat.

correlation: whole body impact stability ball training

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7. Single leg hamstrings roll inward

this action requires a lot of attention and stability around the knees and hips to keep the working leg moving in a straight line while other body parts stay still. Objectives: hamstring, gluteus maximus and core. Methods: lie on the mat with arms together and press down to keep stable. Place the right heel at the top of the stabilisation ball with the toes bent and the left leg raised towards the ceiling. Press your hips onto the bridge. Bend your right knee, pull your heels toward your hips and keep your hips high. Stretch your legs back and don't let your hips touch the mat. If you shake too much, gently place your left foot on the floor until you have enough stability to lift it into the air. Repeat each leg 12 to 15 times. Tip: when the legs are bent, keep the bottom ribs woven together. This keeps the upper abdominal muscles active and in balance.

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correlation: 41 items are the most difficultThe score of abdominal muscle exercise is less than / P> points: Mecca gym and Spa

8. Balance reverse flight

talk about whole body movement! Your legs will balance like crazy, your gluteus maximus will keep your hips still, your abs will stabilize your spine, and your upper back will move your arms - without tipping over. Objectives: upper back, back shoulder, gluteus maximus and core. Operation method: stand with left leg in T shape, right leg extended backward, arms draped under shoulders, palms opposite (optional: hold a dumbbell in both hands). Stand your knees straight, but soft, with your back flat. Open your arms and lift your elbows up to the ceiling. Squeeze the shoulder blades together at the top, then slowly lower the arms, repeat 12 to 15 times, changing legs halfway. Tip: keep the free leg extended from the top of the head, toes bent and pointed to the floor to prevent the hips from popping out. This will allow the core to participate in more ab training.

related: get more training from Jules and other Mecca gym and Spa teams.

points: Mecca gym and Spa

What do you think?

do you include AB work in your training? What's your favorite action to increase your core strength? Do you prefer exercises that you know are only for your abs, or other exercises that include abs? What is your favorite camouflaged AB sport? Does this list inspire you for your next workout? Please let us know in the comments below!

related: why crunching doesn't flatten your abs - these 12 moves will flatten too!

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