Tag Archives: abdominals

Starfish Crunch

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HOME EXERCISE OF THE WEEK

The Starfish Crunch is a challenging but fantastic ab exercise that is going to work all your ab muscles as well as your hip flexors. This is more of an advanced move so make sure you take it slow at first and if you have lower back issues then I wouldn’t recommend this move until you have built up some good strength in your core with other ab and core exercises.

Let’s take a look at the key performance points of the Starfish Crunch.

  • start by laying on the ground with your arms and legs extended so that you’re creating an X position
  • pull your belly button in towards your spine to keep your abs engaged throughout the movement
  • in one move, lift your shoulders, arms, and legs off the ground and hug your knees to your chest
  • slowly lower your body back down to the ground and back in to the starting X position
  • make sure to keep your arms and legs slightly off the ground throughout the movement to keep tension in the abs
  • repeat the exercise for your desired amount of reps or time

So there you have the Starfish Crunch. Add this in to your ab routine and get those abs fired up! Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Bicycle Twist

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HOME EXERCISE OF THE WEEK

I have another great ab exercise for you to try this week called the Bicycle Twist and it is going to fire up your upper and lower abs, your obliques, and your hip flexors (hip flexors are the muscles that help raise your legs up). This move is a burner and it does take a bit of co-ordination and balance so don’t worry if you struggle with it a bit at first. Keep working at it and in time you will be “burning” through these! 😉

Let’s take a look at the key performance points of the Bicycle Twist.

  • start by sitting up on your mat and leaning back at a 45 degree angle
  • bend your legs, raise both feet off the floor, and put your hands behind your head
  • engage your abs by squeezing your stomach throughout the movement
  • from this starting position, extend your right leg while keeping your left leg bent
  • while you are extending your right leg, twist your upper body and bring your right elbow towards your left knee
  • return your right leg to the starting position and at the same time extend your left leg and bring your left elbow towards your right knee
  • alternate back and forth for your desired amount of reps or time
  • remember to keep your abs engaged, upper body at a 45 degree angle, and your feet off the floor throughout the entire exercise

So there you have the Bicycle Twist. It’s challenging and your abs will be screaming at you but it will be worth it!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Cross Leg Wide Leg Situp

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Hey there! It’s time for a new Home Exercise of the Week and this week I have a great ab exercise for you to try called the Cross Leg Wide Leg Situp.

The Cross Leg Wide Leg Situp is going to work your upper and lower abs as well as your obliques. It can be challenging in the beginning to sit all the way up without your legs lifting up too so you may want to have someone hold your legs down or brace them under something. In time, as your abs get stronger, you will be able to do this without bracing your legs.

Let’s take a look at the key performance points of the Cross Leg Wide Leg Situp.

  • start by laying face up on your mat with your legs straight and your feet nice and wide
  • place your left hand under your head and extend your right arm straight up towards the ceiling
  • flex your abs and without rounding your back, sit straight up while keeping your right arm extended towards the ceiling
  • now take that right arm and reach across towards your left foot while keeping your abs engaged
  • return to the middle and slowly lower yourself back down to the starting position
  • now switch arms so that your right hand is under your head and your left arm is extended up towards the ceiling
  • repeat the sit up but this time reach across with your left arm to your right foot
  • return to the center and slowly lower yourself back down to the starting position
  • keep alternating between each side for your desired amount of reps or time

So there you have the Cross Leg Wide Leg Situp. Definitely add this to your routine to get all areas of your abs fired up!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Heel Touch Crunch

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Hey there! It’s time for a new Home Exercise of the Week and this week I have one of my favourite ab exercise for you to try called the Heel Touch Crunch.

The Heel Touch Crunch is going to focus on your upper abs and obliques. The move is simple but don’t let that fool you. You’re going to get a nice burn from this one! 

Let’s take a look at the key performance points of the Heel Touch Crunch.

  • start by laying face up on your mat with your knees bent and feet flat on the floor
  • flex your abs and pull your belly button down towards the floor to keep your abs engaged and your lower back flat against the floor
  • crunch your upper body up until your head and shoulders are off the mat
  • keep looking up to avoid tucking your chin in to your chest
  • from this starting position, reach your left hand towards your left foot and tap your heel (this will give you a nice contraction in your oblique)
  • return to the center and immediately reach your right hand towards your right foot and tap your heel
  • keep your abs engaged throughout and alternate back and forth for your desired amount of reps or time

So there you have the Heel Touch Crunch. Add this to your routine and fire up those abs! 

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

 

Bicycle Claps

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Hey there! It’s time for another new Home Exercise of the Week and this week I have a great exercise for you to try called Bicycle Claps.

Bicycle Claps are going to get your abs burning and you will also be working your hip flexors (hip flexors are the muscles that help raise your legs up). The move is fairly straight forward but it does take a bit of co-ordination and balance so it may take a bit of practice to get good at it. 

Let’s take a look at the key performance points of Bicycle Claps.

  • start by sitting up on your mat and leaning back at a 45 degree angle
  • bend your legs and raise both feet off the floor
  • engage your abs by squeezing your stomach throughout the movement
  • from this starting position, extend your right leg while keeping your left leg bent
  • while you are extending your right leg, reach underneath your bent left leg and clap both hands together
  • return your right leg to the starting position and at the same time extend your left leg
  • now clap your hands together under your bent right leg
  • alternate back and forth for your desired amount of reps or time
  • remember to keep your abs engaged, upper body at a 45 degree angle, and your feet off the floor throughout the entire exercise

So there you have Bicycle Claps. You’ll be well on your way to a strong core if you add this move to your exercise routine!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!