Are abs the new avo on toast? If you're a follower of fitness, a scroll through Instagram suggests so, with shots of impressive six-packs giving the green stuff a run for its 'most photographed' money.
But the thing is, as nice and shiny as these
muscles are, I will never have abs. I mean, I have abs -
they're what keep me from flopping over rag-doll style, and I can
feel them under the layer of Hobnobs I've nobly stored away for the
winter months - but I don't think I will ever have abs you can see
without an MRI scan. And I'm OK with that.
However, what I do want is core
strength - because this improves EVERYTHING, from helping you run
better and stronger to improving posture and reducing lower-back
pain. Forget posing for that perfect Insta pic - a strong core is
the real reason why you shouldn't neglect your abs when you work
out.
So who better than Becs Gentry, Nike Elevated
Trainer and Nike Running Club coach, to share her top tips for
getting stronger abs? Taking us through some of her favourite
moves, Becs shares super-efficient and fun ways to hone your abs -
all without having to leave the house. Or with a single sit-up
involved. Because not only is it easy to screw up a sit-up (hello,
neck pain), but also, let's be honest, sit-ups = yawn.
Right, are you ready? Let's get strong:
"This is one of my all-time favourite moves,"
says Becs
Lie on your back with both legs extended
straight up in the air, ensuring your lower back is rooted into the
floor. Lower one leg to hover just above the floor and extend the
heels of both feet. Hold for 30 seconds each leg, and repeat three
times. It's a tough one!
"This really helps wake up the muscles!"
Standing tall, fold forward and reach your hands
down to the floor trying to keep your legs as straight as possible.
Walk your hands out to a high plank position - then hold here for a
couple of seconds before walking your hands back to your feet using
your core and shoulder strength. Touch your trainers and repeat
this for 1 minute.
Start in a kneeling position, hands directly
under shoulders and knees directly under your hips, toes tucked
under. Raise your knees up off the floor about 1 inch and hover
there for 5 seconds then push back to downward dog hold here for 5
seconds. Repeat this 10 times.
"This is good mixture of cardio and toning."
Come into high plank position (so on your hands,
not leaning on forearms) engage those muscles throughout your body
and slowly bend one leg, bringing one knee to your elbow on the
same side. Alternate this move with control for 15 seconds, then go
straight into cross (opposite knee to elbow) mountain climbers for
15 seconds. Repeat spider plank and mountain climbers to make 1
minute.
"If you do these right, your abs will burn in no
time at all!"
Lay on your back with legs extended straight up
in the air, ensuring your lower back is firmly rooted into the
floor. With the smallest movement possible, lift your hips up in
the air by pushing the small of your back further into the floor.
Don't swing your legs at all. Continue doing this for 30
seconds.
Aim to repeat this circuit three times.
And don't forget these... No, the plank's not new, but it's a trusty toner that's an old favourite for a reason:
- Plank
Whether you're on your forearms in half plank or on your hands in full plank, engage every muscle in your body, tuck your hips under and keep them in line with your back. Eyes face in line with your hands to keep your neck in a neutral position and hold. Aim to keep those muscles engaged for 1 minute. Doing plank correctly should make your muscles shake - this just means they're working.
- Side plank
Lie on your side, with your shoulder and elbow directly under your shoulder and two feet stacked one on top of the other. Raise your hips up to the sky and engage that core. If you can, come up onto your hand, all the time ensuring your wrist, elbow and shoulder are all in perfect alignment. Hold here, pushing those hips up as high to the sky as you can, for 1 minute each side.
AND NOW FOR THE #GLAMOURHealthChallenge
Give us 30 days and we'll upgrade your health and happiness for summer, in the May issue of GLAMOUR, out now. Or join the #GLAMOURHealthChallenge on Instagram every day this month for totally easy, totally stealable health tips and tricks from the pros.
