Okay so this isn’t an exercise but Im putting it in here because I really do think this is the most important factor in getting Abs!!
Plank – Such a simple exercise but yet my favourite!
Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
Your head is relaxed and you should be looking at the floor. Hold this position for 10 seconds to start. Over time work up to 30, 45 or 60 seconds.
Hanging Knee Tucks – Absolutely Love these
Grab hold of pull-up high bars or any elevated hand grips with your palms facing forward, such that your arms reach directly up from the shoulder and your body is hanging supported by your hands. bring your knees powerfully up toward your chest and shoulders. Try not to use your hip flexors; instead, contract your lower abdominals and tilt your pelvis to rotate your knees upward. Lift as high and as powerfully fast as you can, but remember that you must be able to control your downward motion as well, so go only as high and as fast as you can while maintaining form and control.?2. From the top of your tuck, lower your legs back to the starting position, controlling the downward motion with your abs. Do not swing; keep your arms slightly bent and your feet down in front of you as you descend to prevent any swinging tendency. Repeat for a total of 20 knee tucks. Beginners who can’t complete the 20 reps at once may rest every few reps but should still strive to complete the entire 20
Start in a push-up position, with your feet hip-width apart and hands shoulder-width apart. Keep your head facing forward (don’t look down toward the floor). Lift your left leg, bringing your left knee around the outside of your body until it is as close to your left arm as possible. Return your left foot back to the floor and repeat the move with your right leg. Continue for six repetitions on each side, alternating legs.
Wheel Roll Outs – Something Different!!
Start with the wheel at your feet, with your arms and legs straight. Then roll out until you’re laid out as far as you can go, but still under control. Then pull everything back until your hands and feet come back together.