Get Bikini Ready Abs!
Exercise #1: The Basic Plank
This exercise engages the entire core. Hold this position for at least 30 seconds for beginners, 1 minute for more advanced. Be sure that your abdominals are scooped under and you are keeping a navel to spine connection while holding. Be careful not to sink in the lower back. Scooping the abdominals in will prevent this from happening. You also want to make sure that your elbows are directly underneath your shoulders. Any positioning other than this will result in shoulder pain and possible injury. Repeat this exercise 3 times.
Exercise #2: The Side Plank
This exercise focuses more on the sides and oblique abdominal muscles. Hold this position for at least 30 seconds for beginners, 1 minute or more for advanced. Be sure that your feet are stacked one on top of the other. Elbow should be directly below the shoulder. Be careful not to let your hip closest to the floor sag. Repeat this exercise on the other side. Each side 3 times.
Exercise #3: The Advanced Plank
This advanced variation of the basic plank adds an extra element of balance to the equation. Placing the feet on the flipped Bosu challenges the core even more by adding an instable surface. This exercise should be performed in the same way as the Basic Plank except for the obvious change. Repeat this exercise 3 times.
Perform these three core strengthening exercises every other day of the week to get the most effective Abdominal workout!
For custom abdominal training, contact Nikol at firstname.lastname@example.org
Posted on May 25, 2009, in weight loss and tagged abdominal exercises, abs, bikini abs, bikini body, nikol klein, personal trainer nikol klein, san diego personal trainer, san diego personal training, six pack, six pack abs. Bookmark the permalink. Leave a comment.