There is no denying there has been a more than normally acceptable delay in fitness posts, not for a lack of ideas but for a lack of time.
Now we are firmly into the “Im going away in 6 weeks help” season I thought Id do a few updates on new ways to work the key parts on show in a bikini..
First up – Abs:
Having worked on my Abdominals for years the key bit of advice I tend to share is that you need to keep changing what you do. Too much of the same movement or excercise and your muscles get used to it, you can repeat it for ages but it isnt actually doing you much good. In the past Ive posted various crunch routines but recently a friend of mine developed two new excercises which Ive found incredibly effective
Excercise one
Lie on your back with your legs in the air and your lower back pushed into the floor. Slowly lower one leg down until its just off floor level then the other. The trick with this one is to a) gradually reduce the angle from the floor – so your muscles are continually worked and b) dont speed up. If you have difficulty keeping your lower back engaged, put your arms straight up in the air and that should help.
Excercise Two
This one involves being able to do a side plank, if thats a new move for you then Id suggest you get comfortable with it first before trying this. Using a light weight (about 2KG) go up into a side plank. Extend the weight up into the air and then lower down to the floor and back up again, repeat it 20 times on each side. The key with this is to keep the technique on your side plank good, keep your body still and with only controlled movements on your available arm. As you get better at this one you can increase the weight you are using and raise the leg on top for even more of a challenge.
