THE 12 MINUTE ABS ROUTINE YOU SHOULD ADD TO EVERY WORKOUT

By Rhian
PHOTO: JACOB LUND/STOCKSY

A strong core is something we all need. From the slightly boring (but not to be underrated) side, a solid core will help prevent injury, stabilise your back, hips, pelvis & even knees, help with posture and improve balance. From a psychological side, having a strong core gives us a sense of power, stability and confidence. So although swimsuit season is almost over, we’re challenging you to take your core strength to the next level with this simple, highly effective 12 minute abs routine! Do this 4 times per week for a month in addition to whatever your current regime is and see how you feel.

The Workout - EVERY MINUTE ON THE MINUTE

Perform every exercise for 1 minute. Flow through the exercises continuously and then rest for 1 minutes before repeating.

1.Downward Dog to Spider Plank

Begin in down dog and flow forwards to touch your right knee to your right elbow. Hold it here for a count of two and squeeze your core. Push back to down dog and repeat on the left side. Repeat.

2. Plank Get-ups

From a forearm plant, engage your glutes and core while pushing yourself up to high plank. Come back down to your forearms and repeat, leading with your opposite arm. The aim is to keep your body strong and hips steady, so pull the core in to ensure they aren't rocking side to side.

3. High Knees

Stand up tall and run on the spot bringing your knees as high up as possible. Make sure you keep the intensity up, hips stable and glutes strong.

4. V Sits

Lay down with your arms stretched above your head. Sit up, bringing your arms and legs up simultaneously so that your body makes a V at the top.

5. Bicycle Crunch

Make sure your shoulders are lifted and your legs engaged as your cycle through this. Your head should be supported lightly by your hands but not held.

6. Rolling Plank

Starting in forearm plank, roll over to you left arm side plank and hold for 2 seconds, roll back to centre, and then over to the right. Your movement should be controlled and strong - make sure your hips are stacked and in line.

KEEP IT GOING

You use your core every time you exercise, so whether you’re on the bike, doing squats or out for a run, try being extra conscious of how you’re holding your stomach. Do you often feel like your upper body moves excessively? Or as if your body is moving in isolated parts? Engaging your core links everything together and will improve your strength in virtually every movement. When you exercise, pull your belly inwards towards your spine in your next workout. Start with just 15 or 20 seconds at a time and then work your way up until you can do your whole session with your abs ‘on.’ You’ll be surprised at how much stronger your form feels!


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