WOMEN’S CORE/ABS TRAINING

This Core and Ab training program uses strategic bodyweight techniques that shred key muscle groups to create a strong, slim, healthy and toned figure for you, personally. Your body is your most precious material possession; take good care of it!

Let’s talk about training and workouts. Training is what you do to achieve a specific fitness and strength goal. I believe a workout is merely something you do when you don’t really know why you are doing it! This is a training program, not a workout! With a little dedication, you will soon be proficient and it will become second nature to you – then, with the right nutrition, you will really make some impressive steps and feel your body becoming fit and hard.

It is crucial to stick with the program. It is not ‘magic’ or ‘easy’ – but it has been proven to work for people who aren’t even as clever or pretty as you.

SUPERSET BODYWEIGHT CORE TRAINING

Start doing ‘supersets’ – using ab/core combinations

Supersets are consecutive sets of exercises designed to work opposing muscles, or at least different muscles within a large body part region. Opposing muscle exercises could include biceps and triceps at the front and back of the arms, or quadriceps and hamstrings at the front and back of the legs.

The exercises below should be done one aft er the other, with as little rest as possible in between. Try to start with 10 reps of each one. When you finish – REPEAT- until you have trained for around 45mins. As you get stronger you should do MORE reps of each exercise. Once you can do 40 reps of each exercise for one hour, you’ll be in great shape.

Remember to breathe as oft en as you can – some people like short sharp breaths, others like deep, sustained, controlled breathing. Work out what is best for you – usually IN on the way up and OUT on the way down – but always remember to breathe – it will really power your training session. In between sets, take long deep breaths; IN through your nose, OUT through your mouth. Use this time to focus and visualise your next set.

Train hard. It is up to you. Never pity yourself. Use your emotions to fortify your workouts. If you are happy, do a superset. Sad? – Superset! Angry? – Superset! If someone/ something annoys you, don’t let it upset you, instead save the feeling and unleash it on your training. Smash it out! All your emotions will now be working to your benefit! You will be amazed at how channelling your feelings into your workout will benefit your toning and fat loss.

KEY EXERCISES FOR STRONG CORE

Your body’s core is the central point for all your muscle fitness. You can tell the health of a person by the condition of their abs/core. Core strength ensures optimum back support as well as bone and organ health; it is the lynch pin for all your strength, fi tness and health.

12-WEEK TRAINING PROGRAM

Train at least 4 times per week for 45-60 mins per session. Fast walk for at least 45 mins, 4 times per week. In a typical session, alternate between upper ab exercises and lower ab exercises. Do not train abs on a full stomach. Always keep your abs contracted and keep your neck in a fixed position. Stop immediately if you feel ANY pain.

Push-through Crunches

Lie on your back, knees bent, feet flat, arms pointing forward. Raise your back and shoulders and push your hands through the gap between your knees. Keep your neck in a fixed position. Exhale on the contracting/ up movement. Use your abs to lift your back/ shoulders. Th e aim is not for height, it’s for control and contraction. Aim for as many sets of 10 as you can do. Th en go to sets of 20 and MORE. Do these as oft en as possible.

Push Ups

Hop on your hands and knees. Straighten you body out so it’s as straight as possible between your knees and shoulders. Cross your legs at the ankles. Th en bend your elbows and lower your chest to the ground. Use a smooth controlled motion. Start with just one or two. As you get better go to 10 and 15 reps. When you are ready, do full push-ups with a totally straight body, from your toes! Th en, really strengthen your core with a ‘push-up plank’ – hold in the top push-up position for 30 seconds; then longer as you get stronger!

“You will really make some impressive steps and feel your body becoming fit and hard.”

Toe Touches

Keep your legs as straight as possible and raise your core/shoulders as you reach for your toes. Keep your neck in a straight, fixed position. Exhale on the contracting/up movement. Use your abs to lift your back/ shoulders. Aim for as many sets of 10 as you can do. Then go to sets of 20. Do these as often as possible. As you get stronger, hold in the crunch position for 2 seconds between each rep. Stop immediately if you feel any pain.

Lower Ab Crunches with Foam Roller

Lie on your back, and place a foam roller (or ball/pillow/rolled up towel) between your knees or ankles and squeeze it. Contract your lower abs. Keep your legs straight and lift to a vertical position with slow control and then lower it back down to 10cm off the ground. That is ONE rep. Perform 5 sets of 10 reps, until you can do 5 sets of 20 reps. ADD MORE REPS as you become stronger.

Flying Static Hold

Lie on your stomach, exhale and LIFT your shoulders and knees off the ground as high as possible and HOLD! Be sure to contract all your core and butt muscles! HOLD for 10 seconds, relax for 5. Repeat for as many times as possible. Really pull your knees up high off the ground, so even your butt is screaming from the workout!

High Ab Crunches With Roller

This is a small movement, but it’s highly eff ective and you will feel a great ab burn! Lie on your back, put the roller between your knees, keep your legs as high as possible, contract your abs and raise your core/shoulders as you reach for your toes. Keep your neck in a fi xed position. Exhale on the contracting/up movement. Use your abs to lift your back/shoulders. Aim for as many sets of 10 as you can do. Then go to sets of 20 and hold in contracted position for 2 seconds between each rep. Do these as oft en as possible.

Human Plank and Side Plank

These are great static holds for total core strength and toning. Do them anywhere, anytime: even when waiting for the computer to load or kettle to boil. Aim for 30 seconds, then build up to 1 minute, 2 minutes and more. Exhale. Hold your body up on forearms (elbows under shoulders) and toes, pointing straight down. Do not ‘rest’ or ‘push’ forward or back on the balls of your feet; all the weight pressure should be pointing down vertically. When you become strong enough (and you will) try variations such lift ing alternate feet off the ground for as long as you can or progress to a side-plank.