My Autumn Sweat Sessions - 1 - It's Ab Day*

Now that Autumn is officially here, it’s time to talk about keeping that body in shape.

Welcome to our newest series: Autumn Sweat Sessions. First up is Ab Day – let's not neglect those Abs.

Created by our friends from thestrategy.ca 

ARMS-HIGH PARTIAL SIT-UP

Target Area: Upper abdominals

Materials Needed: None

Recommended Weight Training Intensity: 3 sets of 10-20 reps

How To:

1. Lie on your back with your knees bent 90 degrees.

2. Raise your arms straight up and engage your core to lift up towards the balls of your feet.

3. Hold for two seconds at the top of the movement and return to the floor.

TIP: Keep your lower back firmly planted to the ground to avoid an strain.

 

 FLUTTER KICKS

Target Area: Lower abdominals

Materials Needed: None

Recommended Weight Training Intensity: 3 sets of 10-20 reps

How To:

1. Lie on your back with your legs extended and your arms beside your body.

2. Engage your core and lift your legs four to six inches off the floor Remember to keep your lower back planted to the ground.

3. Move your legs in a fluttering motion, up and down for the recommended number of repetitions.

TIP: Try criss-crossing your legs over and under for an alternative variation.

STABILITY BALL HANDS-TO-FEET PASS

Target Area: Upper and lower abdominals

Materials Needed: Stability ball

Recommended Weight Training Intensity: 3 sets of 8-10 reps

How To:

1. Lie on your back, holding the stability ball overhead with both hands.

2. In one fluid motion, bring your legs up and all allow the ball to exchange from your hands to your feet.

3. Engage your core and squeeze the ball between your legs as you lower them to the floor. Your arms should lower to the floor behind your head at the same time.

4. Repeat the same motion, except this time, allow the ball to exchange back to your hands, and bring it all the way down past your head.5. Once the ball has exchanged to both your feet and hands, consider that one rep.

TIP: The lower you bring the ball to the floor on both ends, the better the core workout.

*USE THIS INFORMATION AT YOUR OWN RISK. PLEASE READ OUR DISCLAIMER