Strong & Solid Ab Exercises in the Gym | Joanna Soh

TopShop · May 18, 2024

Strong & Solid Ab Exercises in the Gym | Joanna Soh

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Video Transcript

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[Music] hey guys it’s Jonah here if you’re in the gym and you’re wondering what app exercises can I do I’m good to share with you some really simple yet effective core exercises which will get you a rock solid core and trust me you will feel the burn I’ll perform each exercise for 15 to 20 repetitions for a total of 3 sets the rest time between each set is 30 to 60 seconds long I like to start by working on the entire core so the first workout is AB we’ll roll out this little piece of equipment is the killer app workout place your knees together on the floor hold the ab roller firmly directly underneath your shoulders keeping your arms and back straight throughout the entire workout row the wheel forward in a controlled manner stretching as far as you can go while engaging your core to keep you balanced then can track your core to slowly roll back to the starting position do not rush the workout ok go slow and keep your core contracted throughout next full extension this is another core workout I do regularly begin by lying on your back with your arms extended overhead and makes extend it out I’m using a 5 kilo weight to add more intensity as you breathe out curl up bringing your knees to the chest as you lift your shoulders off the floor bring the plate towards your ankles then breathe in extend your arms and legs straight out back into starting position and repeat don’t use momentum to propel yourself up engage your core and control the movements of your legs and also arms beginners you can start without any weights inclined plank rock this next workout is about small movement but your core will be on fire so get into a plank position on a fitness ball elbows in line with your shoulders keep your abs contracted and flat your body should form a straight line from your head to your feet then slowly shift your weight forward and back by moving your forearm in a small subtle motion keep your body in a straight line without arching your lower back again don’t rush at the workout it’s about control and feeling the contraction on your core sit at knee tucks one final workout which targets at the upper and lower abs sit on a bench with your legs stretched out arms holding on to the sides and your upper body leaning back slightly keeping your chest up and back flat throughout the workout bring your knees towards your chest crunching and engaging your entire core especially the upper and lower abs then return to the starting position and repeat if you don’t have a bench you can always do this workout on the mat now let’s move on and target more on the obliques another basic but extremely effective workout is Russian twist start on the mat with your knees bent and feet flat on the floor and hold a plate in both hands keeping a back flat chest up lean back slightly and lift the feet a few inches off the floor then slowly twist your torso to the left and to the right without moving your legs or hunching you will feel your obliques contracting the movement comes from your torso rotating not from your arms swinging beginners you can choose to place both feet on the ground plank hip dip one of my favorite oblique workouts has to be plank hip dip start in a basic plank position there slowly lower and dip the right hip close to the floor and then to the left side engage your core keeping your back flat and straight don’t lift your hips too high or arch your lower back and Alex and Michael work out by targeting the lower abs which can be challenging captain’s chair lake race if you see this machine in the gym use it it is a great core workout begin with your back pressed against the backrest and forearms resting on the upper supports with your hands gripping the handles keeping a leg straight and together suck your belly in and get your car and lift your legs directly in front of you parallel to the floor squeeze and hold for one count lower them down in a controlled manner and repeat this exercise targets especially the lower abs and also hip flexors if you’re struggling to keep your legs straight you can always start by bending your knees slightly and then progress so these are seven of my favorite core exercises which I like to do in the gym to give me a strong and rock solid core what are your favorite core exercises let me know in the comments below you might find yourself struggling to begin with but that’s okay stop any meet – but get back into the workout and finish it start without any weights if you need to and as you progress challenge yourself by adding some intensity so do these exercises at least two to three times weekly and you can combine it with my other total body workouts don’t forget to hit the subscribe button for more workout videos recipes and also fitness tips and do check out the videos right here as well all the best

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Strong & Solid Ab Exercises in the Gym | Joanna Soh