Welcome back to this week’s Mums’ Days Fit Club, the 8th in the series (click here to visit the rest of the series) and I have another workout for you designed by top Geordie Personal Trainer, Stephen Pape from Elite Physique Transformation Centre . This time we are focusing on the abs and Steve has put together a hardcore but, crucially, quick Abs Workout!
This is your Summer Abs Challenge*…see if you can do it every night before your holiday!
Summer Abs Workout
- High Plank – 1 min
- Crunches – 12-15 reps
- Heel touches – 1 min
- Rotations – 1 min
- V-sit – 1 min
- Supported or Advance crunch – 1 min
- Leg raises – 1 min
- Leg Extensions – 1 min
- Mountain climbers – 1 min
The whole thing takes about 10 minutes and here’s a video demonstrating how to do each exercise!
And, for more from Steve, you can see his 15 Minute Full Body Workout here.*If you have recently given birth, before you start doing any abs exercise you should get signed off by your doctor (normally at the 6 week check up) but also check how big your abs are split (doctors don’t always do this – it’s more the physio’s domain). You can do this by lying on your back, with knees bent and then lift your head up very slightly as if you are about to do a crunch. Your stomach should tense. Now use your fingers to feel how big your split is (feel in between your ribcage and belly button). Some people have no split, others have a whole hands worth – mine was about 2 fingers straight after birth. While you should be fine doing these exercises, use your common sense when it comes to other abs work because if your split is too big you will only do yourself damage if you dive straight in with loads of crunches. Whatever you do (bending down, picking up, hauling baby around, etc) as soon as that baby pops out, remember to brace your core (meaning tensing your stomach muscles, while remembering to continue breathing) during any activity – this is how you will reduce the split and get the beginnings of your stomach back! For a guide straight after giving birth – go to p.8 of this NHS leaflet. I was given one much the same at hospital but I know A LOT of women who weren’t.