While Manchester and the Rest of England face tough restrictions under Tier 4, with a potential National Lockdown coming with tougher restrictions, simple exercises to keep strong and fit can help during this period. Your core is one of the most important areas so I always like to start here. Below are a few simple exercises to challenge and work your abs.
Ab Rollout
You may need an Ab Roller for this exercise
This simple exercise is a great way to build proper strength in your abs. It targets your abs, and lower back, as well as your Obliques, Hamstrings, Glutes and Forearms!
On your knees, extend your body forwards using your core to control the motion. Hold and then pull back.
Dragon Flag
Made famous by Bruce Lee, this simple move is hugely popular with enthusiasts who want a super strong core. The tension that your abs are under will increase your whole body strength.
Lie on a Bench, Bed or floor. Reach Behind and grab the headboard / the end of the bench. If doing on the floor, you can use a kettlebell to grab hold of or any fixed / heavy item. Slowly lift your feet up, keeping your legs straight, until your body is almost vertical. Slowly Lower until your feet are inches away from the floor etc, then raise again.
KBell Squats
This is one of those moves that creates instability, challenging your core to get stronger quicker. A kettlebell or other weight is required, and will force you to keep your posture by engaging your abs.
Primary Muscles involved: Abs, obliques
Secondary: Hamstrings, Quads
Hold a heavy weight/ bell in front of your chest and lower into a squat, go as deep and as close to the floor as possible. Hold the puch back up.
Hanging Pike
Very much like the hanging leg raise. You will need a pull up bar for this exercise.
Without bending your legs, slowly raise your legs, aiming your toes at the bar. When your legs are vertical pointing up to the ceiling, slowly lower back down. If you start to swing, stop and start again.
Get Up
You will need a Kbell or other form of weight.
This functional move employs your entire core and never lets your abs rest, to build sufficient strength. It quickly burns calories for a lean look too.
Lie down holding a Kbell in your right or left hand. Roll to a kneeling position, then stand up, keeping the weight high above your head the entire time. Reverse the move then repeat with the weight on the other arm.
