Exercise Combo
Core
Many exercises that are undertaken on the gym floor using equipment or weights are about building strength or size. When exercising the abs, which are in themselves a crucial set of muscles for a robust and active life, the preferred outcomes are more focused on strength and definition around the central part of the body.
A lot of abs exercises can be delivered at the gym (or indeed at home, or at an outdoor location!) and these can usually be combined into a helpful abs combo.
Below is one of my favourite abs combo routines with a focus on core strength, whilst also limiting the amount of equipment needed to deliver the exercises in question.
Want strong and lean abs?
Then try out this simple combo!
V-sit
Step by step:
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Begin in a seated position with hands and feet on the floor.
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Contract your abdominal muscles and core slowly, then lift your legs to an extended position at a 45-degree angle with your torso.
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Reach your arms straight forward or reach up toward your shins.
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It is important to maintain a good core posture and a strong spine throughout this movement and to avoid rounding the shoulders.
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Hold this V-shaped position for several seconds (as you get stronger, hold the position longer).
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Return slowly to your starting position while continuing to keep your abs engaged and tight.
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Just before you reach the floor, stop and hold the position for a few seconds.
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Repeat this entire movement for 3 x sets of 10-12 repetitions.
Abs crunch
Step by step:
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Make sure that the seat’s height is correctly adjusted to your body so that your shoulders rest back comfortably on the padding.
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Select the weight load that you want to use and insert the pin into the corresponding hole.
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Flex your core, push against the padded lever and bend forward at the waist.
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Your hips should stay in the seat at all times.
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Try to move in a slow, controlled manner.
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Breathe in as you come back to the starting position and finish the movement.
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The repetition is complete when your body returns to an upright position.
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Repeat this entire movement for 3 x sets of 10-12 repetitions.
Exercise wheel
Step by step:
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Start on both knees with the exercise wheel just in front of the body on the floor.
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Tighten the core with arms fully extended and slowly roll the wheel forward until your body is parallel to the ground.
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Squeeze your core tight, without your back arching, roll yourself back to the starting position and repeat.
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Repeat this entire movement for 3 x sets of 10-12 repetitions.
Plank leg lift
Step by step:
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Start in a low plank position with your body in a straight line, your elbows bent under your shoulders and your feet hip-width apart.
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Lift your left leg to a 45-degree angle and hold.
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Switch legs and repeat.
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Repeat this entire movement for 3 x sets of 10-12 repetitions.