5 At-Home Moves That Will Sculpt Your Abs From Every Angle
Here’s the thing about your abs. There’s a lot more to them than the famous six-pack muscles we’re all after. Your six-pack muscles (a.k.a. rectus abdominis in scientific terms) are surrounded by other muscles, which all work together to support and move your spine – as well as give you that toned midsection that looks so good in crop-tops. So in order to get the look, you need to be working all those muscles, which means hitting your abs from every angle.
Your 360-Degree Abs Plan
These moves, extracted from the Women’s Health Shedding For The Wedding workout plan by PT Aneeka Buys, have you moving in multiple planes of movement to tone all your ab muscles. Best of all, you can do them at home, using stuff you already have around the house.
To do these moves, you will need: Two paper plates or cloths; a couch, bed or sturdy chair.
1/ Paper Plate Mountain Climbers
Targets: Lower abs; rectus abdominis
Get into high plank (that’s the top of a push-up) with your feet on paper plates or cloths and your hands directly under your shoulders. Drag one knee, then the other, to your chest, going as quickly as possible. Keep your back flat throughout, your tummy tight and your elbows strong. Do as many as you can in 30 seconds.
2/ Decline Taps
Targets: Side abs; rectus abdominis
Get into high plank with your feet up on the couch. Keeping your legs straight, bring one foot down to tap your toes onto the floor. Return that foot to the couch, then repeat with your other leg. Keep alternating sides as quickly as possible for 30 seconds.
3/ Elbow Plank To Overhead Reach
Targets: Rectus abdominis; side abs; deep core muscles
Get into elbow plank, keeping your tummy tight. Make sure your bum isn’t up in the air and your hips aren’t sagging. That’s your start position. Reach one hand out to the side and then forward, almost like you’re wrapping around a pole. Reverse back to start, then repeat with the other arm. Continue alternating for 30 seconds.
4/ Alternating Ankle-Touch Sit-Up
Targets: Rectus abdominis; lower abs
Lie on your back, knees bent and feet planted flat on the floor, your hands stretched out overhead. From here, sit up, touching your right ankle, then your left hand to your left ankle. Lower back down to start. That’s one rep. Do 30.
5/ Core Slides On Paper Plates
Targets: Rectus abdominis; deep core muscles
Get into elbow plank, feet on paper plank. Maintaining that plank position, slide your feet as far away from your elbows as you can and then back in again. That’s one rep. Do as many as you can in 30 seconds.
These moves have been extracted from Shedding For The Wedding, a 12-week targeted shape-up plan for brides and their bridesmaids that combines a fat-burning, muscle-sculpting workout plan with a kilojoule-controlled eating plan for healthy, sustainable weight loss. It’s on sale now for just R90.