Abdominal Workout

Strength training — also known as weight or resistance training — is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group including free-weights, weight machines, or your own body weight, according to the definition from the American College of Sports Medicine. Strength training makes you stronger and fitter, it protects bone health and muscle mass, helps you develop better body mechanics, boosts energy levels, and can improve your mood!

Here are 3 effective abdominal strength training exercises that you can do at the gym!

1. Captain’s Chair Leg Raise

https://workoutlabs.com/exercise-guide/captains-chair-leg-knee-hip-raise

Place your forearms are on the pads or bars of the apparatus you are using and grip the handles or bars. Your arms should be bent at 90 degrees and your upper arms in a straight line with your sides.Your torso should be straight and your lower back pressed against the pad of the bench if using one. Keep your legs extended and pointing down to the floor. This is the start position. Exhale and as you do so, lift your legs up in a smooth arc bending at the knees until your thighs are about parallel to the floor. Hold for a count of one. Return to the start position in a smooth, controlled movement while inhaling. Repeat for 8-10 repetitions.

Notes: Do not use momentum or swing your legs to perform this exercise.

 As your strength increases, you can rotate your pelvis forward at the top of the movement to engage more of your lower abdominal muscles.

2. Decline Crunch

https://workoutlabs.com/exercise-guide/decline-bench-crunches-sit-ups/

Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head. Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work. Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up. Repeat this exercise until failure.

3. Plank

https://workoutlabs.com/exercise-guide/plank/

Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.Extend your legs straight out behind you, supporting them on your toes and balls of your feet. Keep your body in a straight line by tightening your abdominal and oblique muscles. Hold for as long as possible or until failure.

Repeat these 3 exercises in sequence twice for a total of three times. Rest for two minutes in between each sequence.

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XOXO, Sophie