Coveting rippling abs to showcase on the beach this Summer? Muscle and Health has you covered with this dynamic core scorcher courtesy of fitness aficionado Joey Thurman.
Are you ready to bring a six-pack to the party?
Joey Thurman is a health, fitness, nutrition expert, and television contributor. He is the author of “365 Health and Fitness Hacks That Could Save Your Life” and the host of The Fad or Future Podcast. Joey was named the best trainer in Chicago by the Chicago Sun Times in 2015 and NEWBEAUTY.com’s top 3 favorite celebrity trainers.
CANDLESTICK
Focus on quality reps over quantity. 5-10 reps.
Hits your entire abdominal area by focusing on eccentric lengthening. Start with your back and arms flat on the floor, with your legs at a 90-degree angle, toes pointed. Keeping the core engaged, lift your hips off the floor as you roll off your shoulders. Press your arms into the floor for support.
ELONGATED PLANK
Hold for 30 seconds to one minute.
This classic move gets your abs firing, especially your hard-to-reach transverse abdominals. Start in a press-up position and bend your elbows until your forearms are roughly at eye level. Aim for a flat back and check your glutes aren’t sticking in the air.
ROTATIONAL SIDE PLANK
Slow and controlled for reps of 15-30 seconds.
Works on internal and external obliques, whilst providing great overall activation. Lie down on your side, positioning your elbow directly under your shoulder. Stack your legs together and lift your legs and glutes off the floor. Rotate your torso downwards and reach under your body with your free arm. Return to start position.
OUTSIDE KNEE TUCK SLIDE 10-15 controlled reps
Getting into a posterior tilt will allow your lower abs to come into play. This move hits those abs and the obliques. From a high plank position, brace your core and pull your feet in towards your chest, ensuring you don’t hunch your shoulders. Push your feet back to the start position and repeat. Try using sliders, towels, or a stability ball for variation.
HOLLOW HOLD
Hold for 30 seconds to one minute.
The king of getting your abs to stabilize and shake for game-changing activation! Lie flat down on the floor, face up and actively press your back into the ground, flexing your abs. Simultaneously lift your shoulder blades and legs off the ground. Avoid tucking the chin to protect the neck.
FIGURE 8 10-15 REPS
The go-to move to focus on working all parts of your abs! Lie down flat on the floor and raise your legs to a 45-degree angle. Move your legs in looping circles from side-to-side forming a sideways figure eight. Try smaller loops to target your rectus abdominals and larger for a more all- over core blast.
BEAR CRAWL
One-minute rounds to failure. This moving anti-rotational movement is the perfect finisher to take your abs to destruction. Start on all fours, with a straight back and core engaged. Without letting your knees touch the ground, crawl forward-moving one hand and the opposite foot, alternating sides.
Check out Joey on insta at @joeythurmanfit and his website Joeythurman.com
For more amazing workout advice, check out the muscle and health magazine podcast on Spotify, google podcast and apple podcast apps.