Tight abs are a key to body confidence, and a confident body certainly aids in a confident mind. So, a strong core is paramount to a strong mind. What better way to head into the holiday season than with a tight, empowered midsection?
Pure Austin Fitness Specialist Josh Borden showed us some great midsection-toning exercises that work the abs in multiple ways. He chose some variations of old favorites, as well as some ones you might not have tried before. Incorporate these into your regular workout, and along with some intense cardio and a healthy diet, you’ll rival David Beckham in no time! These are his recommendations:
BOSU Bicycle Crunch
Lie on the BOSU with glutes at the bottom of the BOSU. Stabilize the body with the right heel under the knee and the left hand on the ground. extend the left leg and place the right hand behind the head. Peel shoulder blades off the BOSU and rotate the core to connect the elbow to the opposite knee. Fully extend back to starting position, keeping the extended leg off the ground. Because this is a greater range of motion than if this exercise were performed on the ground, it’s really going to provide a lot of sensation. Repeat for 14 to 16 repetitions per side for three sets.
Side Plank Oblique Dips
This exercise will help tone the external obliques, those muscles that look so good when carved out on the sides. Start by stacking yourself sideways on your forearm and the side of your foot. Keep the shoulder centered over the elbow and one foot on top of the other. Extend body into a side plank position from here–one unbroken line between your heels and your shoulders–no sagging in the middle. Then, dip the lower hip to the ground and extend back to starting position. Keep core tight throughout the exercise. Repeat 12 to 14 repetitions on each side for three sets.
BOSU Lunge Cable Trunk Rotation
To start, place your BOSU about 3 to 4 feet away from a cable machine, and set the cable at a height even with your midsection when you are kneeling. Kneel with your inside knee on the center of the BOSU and your other leg on the ground behind you to stabilize yourself. Face the machine, hold the cable securely with both hands, and while keeping the arms straight, rotate 180 degrees with the cable. Your shoulders should stay engaged on your back and your core tight. Repeat 14 repetitions for 3 sets.
Decline Bench Plate Pull-Over Sit Up To Press
Lie on the decline bench with your arms extended overhead, holding a weight in your hands. Start by raising the weight up until it is in line with your eyes, while beginning to fire the core to sit up, pressing the weight towards ceiling. Keep core engaged while returning to starting position. Repeat for three sets of 12 repetitions.
