• Fay Ellis

Get a tighter waist: Abs and core

I filmed an intermediate abs and core session earlier this afternoon and tried uploading it for about two hours before realising it was 2GB hence the lower res video. 🤦🏾‍♀️

You'll get to hear my best telephone voice on the voice over 🤓

I, like a lot of people would love deeply chiseled abs but the fact is without the front abdominal muscles being well developed and of course low body fat, they wont be.

Admittedly abs and core aren't my strongest point (in fact I rarely train core which is VERY bad) and if they're not yours then give this a go at the end of your workouts or a separate session 2-3 times a week.

If you're interested you can read up a bit more about the muscles of the abdominal region here www.musclefactoryswinton.co.uk/post/get-abs-for-summer

If you weight train regularly then it's likely that even if you don't do direct core work you will still work your core to some extent...

...but training it to be stronger can improve your training and lifts no end and help ease/prevent lower back injuries.

So it goes without saying that if you're not doing ANY training at the moment during quarantine then you'll not be using your core at all!

Two things can help this a) train your core and b) do some sort of training!

I say this because years ago I injured my lower back after a period of off the gym, my core wasn't being worked and when I went back training heavy, I injured my back.

This workout took around 20 minutes, here are the exercises:

▪️Tabletop Leg Outs : 1-3 sets of 20-30 reps ▪️Climbing Planks or Normal Plank : 2 sets of near max time + 1 set max time ▪️ Ab roll backs : 10-15 reps ▪️Flutter Kicks : 3 sets of 20-30 reps ▪️ Side Plank : 3 x non stop side to side for as long a time as possible ▪️Bicycle Crunches : 3 sets of 15-20 reps ▪️Crunches (legs up or down) : 3 sets of 10-15 reps ▪️Mountain Climber Superset : 3 supersets of side climbers and central climbers for as many reps as possible

Rep ranges only a guide, if you can't get them all don't worry, build them up each session.

Stay safe and stay active



#abs #diet #core #strength #shredded MuscleFactory Gymnasium William Street End Swinton South Yorkshire S64 8BP

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