Do this 7-move Sam Wood workout for the best abs of your life

By on January 23, 2018


Do this 7-move Sam Wood workout for the best abs of your life

Do this 7-move Sam Wood workout for the best abs of your life

Get more from your core. 

Photo: Supplied

A strong core means more than just rock-hard abs. There are so many benefits of having a strong core, including improved posture, better balance and a reduced likelihood of experiencing lower-back pain and other related injuries. Here’s one of my favourite core workouts that doesn’t involve hundreds of sit-ups. Do this in the ad-break or as a little finisher at the end of your workout.

1. Crunches Legs Elevated (30 reps)

Lay down on your back, with your knees bent and feet planted on the ground to stabilize your lower body. Cross your hands to opposite shoulders, or place them behind your ears. Make sure you don’t pull on your neck. Lift your legs up off the ground and hold them there. Crunch up, making sure you get your shoulder blades off the ground. Curl your chin into your chest, keep legs nice and still and keep your lower back in contact with the floor at all times.

Great for: Upper abs

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

2. Bicycle Crunches (30 reps)

Instead of standard crunches with your legs elevated, you are crunching on an angle by bringing your right elbow to your left knee and then left elbow to your right knee. Extend one leg at a time (the leg that is not meeting the elbow) and alternate.

Great for: Upper abs and obliques

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

3. Leg Lowers (10 reps)

Lie on your back on the floor with your knees bent slightly. Engage your abs to brace your core and raise your legs up towards the sky whilst ensuring your lower back remains on the ground at all times. Slowly lower your legs as close to the ground as you can (without your lower back coming off the ground) before reversing the movement to return back to the starting position.

Great for: Lower abs

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

4. Plank Up Downs (10 reps)

Begin in a full plank with your hands under your shoulders. Lower your right elbow to the mat and then your left, coming into an elbow plank.

Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Great for: Core

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

5. Side Plank Hip Dips Right Side (20 reps)

In a side plank position, dip your hips down towards the floor and backup without rotating your body.

Great for: Posture & Obliques

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

6. Side Plank Hip Dips Left Side (20 reps)

In a side plank position, dip your hips down towards the floor and backup without rotating your body.

Great for: Posture & Obliques

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

7. Static V Sit Hold

Sit upright, toes pointing up towards the sky, knees and hips at 90 degrees Lift your feet into the air without falling backwards. Hold.

Great for: Abdominal strength

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul



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