The holidays are coming. Here are five go-to excercises to keep your abs looking lean and mean after you stuff your face with mom’s home cooking.
1. LEG LIFTS:
Leg lifts are a core exercise in almost any abdominal program. Whether you are trying to build a strong core for athletic performance or simply love training for aesthetics leg lifts are a great place to start. What’s also great about the leg lift is that there are so many variations for each individual to modify the movement to their fitness level. The exercise is simple, start off by lying flat on the floor with your legs 6 inches above the ground. From there inhale as you raise them up to ninety degrees and then exhale as you lower them back down to the starting position. Make sure to keep your lower back firmly pressed against the floor.
BOXING EMPIRE TIP: Start with 4 sets of 10 with 90 seconds rest in between and then work your way up to 20 repetitions followed by increasing the difficulty of the exercise by hanging from a bar with the knees bent to eventually straightening the legs.
RUSSIAN TWISTS:
Russian twists primarily hit the obliques and are a rotational exercise that is on the transverse range of movement. This exercise will not only help shape your abdominals but it will also increase punching power. To do the exercise you lie down with your legs shaped like a V while simultaneously elevating your upper body. While keeping your hands clasped then twist the torso while exhaling so that the arms naturally move to the right and left. Make sure to keep the lower abdominals tucked and your posture straight.
BE TIP: Start with 4 sets of 20 repetitions with 90 seconds rest in between. To make the movement more challenging add weight.
AB ROLLOUT
The ab rollout is one of the best ways to both work and stretches the abdominals muscles. If you don’t have an ab roller don’t worry, you can use a barbell by putting on two 5-10lbs plates and holding them in place with a clip. Start on your knees and slowly roll the roller out as you breathe in until you are fully extended and then bring it back in toward your knees as you breathe out.
BE TIP: Start with 4 sets of 10 with 90 seconds rest and gradually increase the rep count.
