Rock Solid Abs Workout

4. STABILITY BALL PLANK & ROLL

BODY PART TARGETED: STOMACH (RECTUS ABDOMINIS), CORE (TRANSVERSE ABDOMINUS) & BALANCE AND COORDINATION

Rock Solid Abs Workout

EXERCISE MOVEMENT:

Kneel behind a stability ball and place your bent elbows/ forearms on top the ball.
Now lift your knees off the ground and form a straight line between your head, shoulders, hips, knees, and feet. Your feet should be about hip-width apart.
Draw your abs in tight, keep your weight in your arms and your elbows below your shoulders. This is your starting position.
With control, slowly roll the stability ball about a little forward/ away from your body.

TIP: Lift your hips higher if it feels uncomfortable in your lower back. You can increase the difficulty of the exercise by increasing distance you move the ball away from your body.

5. STABILITY BALL PUSH BACK

BODY PART TARGETED: BACK (ERECTOR SPINAE), STOMACH (RECTUS ABDOMINIS) & CORE (TRANSVERSE ABDOMINUS)

Rock Solid Abs Workout

EXERCISE MOVEMENT:

With your arms extended, put your hands on the floor and your feet on the stability ball.
Your feet, hips and shoulder should form a straight line, and your hands should be below your shoulders. This is your starting position.
Pressing against the floor with your hands, slowly push your body backwards, allowing the ball to roll back. Draw your abs in tight (belly button pulled in towards spine).
Roll forwards back to your starting position.

TIP: Your hands should remain in the same place on the ground. Lift your hips higher to stop your back arching if it feels uncomfortable in your lower back.

6. SPIDERMAN

BODY PART TARGETED: CORE (TRANSVERSUS ABDOMINIS), STOMACH (RECTUS ABDOMINIS), UPPER BACK (LATS), SHOULDERS (DELTOIDS) AND REAR UPPER ARMS (TRICEPS)

Rock Solid Abs Workout

EXERCISE MOVEMENT:

Start in the standard push up position, with your hands below your shoulders, and your body in a straight line.
Lift your right foot off the ground and bring your right knee to your side until it touches your right elbow.
Return to your starting position and repeat on the other side.

TIP: Keep your abs tight and minimize hip movement.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

(Golden Weight Loss Tips)

Rules of Weight Loss:
Calculate your BMR (basal metabolic rate): Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.

Add it up: Take your BMR (basal metabolic rate) number and add your activity calories. Then subtract your food calories from that total. If you're eating more than your BMR + your activity calories, you're at risk for gaining weight.

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