Rock Solid Abs Workout (Day1)

Rock Solid Abs Workout

 

  

Abs. The top of most people’s wish list. Not just a flat tummy, but a little – or a lot – of definition too. If you’ve been ever so slightly obsessing about your abs, this workout will help put a stop to that. It’ll stop you wishing and set you on the path to getting the abs you always knew you deserved.

Why is this workout so awesome? First of all it targets your entire core – firming the front, sides and back of your torso. Working the abs, without working the back is asking for trouble. Why? Because if you make your front muscles strong, but neglect your back, you risk your ab muscles pulling you forward, because they’ve become so much stronger than the muscles of the back.

This workout is going to build your abs, but it’s also going to increase your back strength, which will improve your posture, pull in your tummy and make you look thinner. In other words, working the muscles of your back, also helps get you to your goal of a flat stomach. Do this workout in conjunction with regular cardio (preferably a mixture of steady state cardio and HITT and a balanced diet. 

The Rock Solid Abs Workout is going to target your core from all angles and it’s going to challenge your stability, balance, and rotational strength. Why is that good? The more variety in your workout, the more you challenge your muscles, the faster you’re going to see those abs.

 1. DUMBBELL LYING ROW

 

BODY PART TARGETED:  UPPER BACK (RHOMBOIDS)
EXERCISE MOVEMENT:

• Lie on your tummy (face-forward) on a bench and grab a dumbbell in each hand with the palms of your hands facing towards your feet.
• Your arms should be extended downward, with the dumbbells almost touching the floor. This is your starting position.
• Bring the dumbbells up towards your sides/ armpits.
• With control lower the dumbbells back down to the ground.

TIP: The bench should be sufficiently high to allow your arms to hang down without the dumbbells hitting floor. Also, make sure you squeeze your shoulder blades together as you bring the dumbbells up to your armpits.

2. SEATED ROW WITH RESISTANCE BAND
BODY PART TARGETED:  BACK (ERECTOR SPINAE), STOMACH (RECTUS ABDOMINIS) & CORE (TRANSVERSE ABDOMINUS)



EXERCISE MOVEMENT:

• Tie a resistance band around a steady object and close to the ground.
• Sit on the floor with your legs straight, lean forwards a little, bending from the waist.
• With your arms extended and elbows slightly bent, grab the ends of the resistance band, so that you can feel some tension in the band. This is your starting position.
• Lean backwards, whilst pulling your hands in towards your chest and squeezing your shoulder blades.
• Hold for a second and return to starting position.

TIP:  Make sure the resistance band has a good amount of resistance so that you can really work your muscles. You can also use the pulley machine in the gym.

3. STABILITY BALL BACK EXTENSION



BODY PART TARGETED:  UPPER BACK (RHOMBOIDS)
EXERCISE MOVEMENT:

• Lie with your belly (face down) on a stability ball and place your feet against a wall or other sturdy object.
• Your arms should be straight and by your sides, with the palms of your hands facing towards the ceiling. This is your starting position.
• Lift your torso up and at the same time rotate your palms down to face the floor and squeeze your shoulder blades together.
• Slowly and with control return to the starting position.

TIP: Don’t bend your back excessively (hyperextend).

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

Rules of Weight Loss:
 

Keep Track Of How Many Calories You Eat:
Enter and track your calories for at least a week,you could use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.



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