Work your abs at Xercise4Less Gyms
Blast belly fat with a variety of abs workouts at Xercise4Less Gyms. Tone your tummy and get a flat stomach with these simple fitness exercises. These exercises work to strengthen your core muscles, which will in turn develop your strength and flexibility. Come down to your local Xercise4Less and get started on your abs blast regime. An abs workout only has to last around ten minutes, so you are free to continue your fitness session in other parts of our friendly, inclusive gym.
Firstly, lay on your back with your knees bent and your feet placed flat on the floor. Then, place your hands on your thighs, across your chest or behind your ears to ensure you fully maximise exertion and gain the most from your workout. Once you are firmly set into position, the next step is to slowly curl up towards your knees until your shoulders are around three inches from the floor. This will create a pulling feeling by holding yourself in place to work your muscles before you are ready to complete the action and lower yourself down slowly. For optimum results, repeat this 12 times.
The plank is designed to target your lower back and core muscles. To begin the plank, lie on your front with your forearms and toes in an elevated position. It is important to keep your legs straight and slightly raise your hips to form a straight line and make sure you have the correct posture to gain the most from the exercise, as well as preventing any injury or discomfort. The line should run from head to toe.
Once you are in the plank position, your shoulders should be situated directly above your elbows. Ensure you keep your abs contracted during this exercise, holding your position for around 5 to 10 seconds. This should be repeated 8 to 10 times for maximum efficiency.
When you are performing the plank, please refrain from allowing your back to collapse during the exercise as it could lead to potential postural damage. Also, make sure you look at the floor throughout the plank, keeping your focus and concentration through the exercise. If you prefer to make the plank easier, you can have your knees on the floor.
Oblique crunches are similar to regular stomach crunches, but with a twist – quite literally. To begin an oblique crunch, lay on your back with your knees bent and your feet flat on the floor. Again, keep your feet hip-width apart but this time make sure you roll your knees to one side. This will help to fully target your obliques, placing a different form of tension and focus on your body than traditional stomach crunches. Your hands can be placed across your chest or behind your ears to ensure maximum efficiency.
Next, slowly curl up towards your hips until your shoulders are roughly 3 inches from the floor. Maintain this position for a few seconds before lowering yourself down slowly. For best results, perform 12 oblique crunches before repeating on the other side of your body.
The most important things to remember when doing oblique crunches are to prevent your neck from tucking into your chest as you rise, and make sure your head is in a comfortable position.
Very similar to a regulation plank, but as the name suggests, you are laying on your side rather than horizontally. To begin, lie on your side and prop yourself up with your elbow. For comfort and technique, your shoulder should be located directly above your elbow. Then, straighten your leg and raise your hips to create a straight line from head to toe.
It is important to keep your neck straight and relax your shoulders, so they are positioned away from your ears. Also, keep your abs contracted during exercise for maximum output and create that pulling sensation to get your core working. It is recommended to hold the position for 5 to 10 seconds, repeating 8 to 10 times. Once you have completed the side plank on one side of your body, perform the same process on the opposite side.
When you are performing the side plank, please refrain from allowing your back to collapse during the exercise as it could lead to potential postural damage. Also, make sure you look at the floor throughout the plank, keeping your focus and concentration through the exercise. If you prefer to make the plank easier, you can have your knees on the floor.
Stomach crunches with raised legs
Start by being laid on your back with your knees bent and feet flat on the floor. Your feet should be positioned hip-width apart, with your hands placed across your chest to free up the core area. Slowly pull your knees into your chest, flexing them at 90 degrees until your buttocks becomes slightly elevated and away from the floor. This will target your lower abdominals as you hold the position for a moment before gradually lowering yourself down. To gain the most from the workout it is advised you perform it 12 times.
Do NOT tuck your neck into your chest as you rise and make sure you don’t use your hands to pull your neck up as you run the risk of causing damage to your posture and making the exercise redundant.
Why Xercise4Less Gyms?
We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.
Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.