Our cultural fixation on abs is fairly easily explained: They are the calling card of a dedicated and disciplined workout regimen, the raison d’etre of the two-piece bathing suit, the carrot on the end of a stick of, well, carrots. And since they are in hiding for so much of the calendar year, our obsession peaks in their peak season, the summer. In the pecking order of muscle groups, the abs rank highly, and they always will.
For some people, having a sculpted midsection is a lifelong goal…but this goal does not have to take/be “life-long”. Sculpting one’s abdominal area abides by the same rules as any other body part – eat well (DIET is ALWAYS of extreme importance), exercise consistently and correctly, and make sure you rest to allow your body the necessary time to recuperate.
As stylish as a flat midsection may be, however, it is also the cornerstone of a fit, strong body. “The core is the link between your upper and lower body, and that includes the back, side, pelvic and butt muscles,” says group fitness instructor Aida Palau. “It’s the origin of all of your functional movements, and a weak or inflexible core will limit not only the function of your limbs, but the efficiency and power of all of these movements.”
If you take a look at the exercises below, please note that some of them are relatively advanced movements and must be done with care. Attempt the movements slowly and at your own pace. If necessary, work your way up to performing the full movement by training parts of the movement separately. Teaching your body how to perform the movement is extremely important because it will minimize injury. Give these exercises are try and you may be on your way to the abs you have always tried to achieve!
1. Pike
Sitting at a 90-degree angle, legs extended to the front with spine in upright position, bring your hands flat on the mat right next to the hips. Squeeze legs together, press off your hands (pushing the floor away from you) and lift your entire lower body off the floor (as shown). Hold the position for at least 1 full breath cycle.
2. Pigeon With Arm Elevation
From a plank position with legs together, exhale and lift tailbone up into a V pose. As you inhale, extend right leg straight up towards the ceiling. In the exhale, with arms straight, bend the right knee, bringing it toward the chest while moving shoulders over the wrists, and lower yourself into pigeon pose, resting right shin on the mat and left leg flat. Inhale, circling right arm to the front and up and behind you while rotating your spine toward the right. Exhale, while bending the left knee to catch the left foot with your right hand. Push the foot into your hand, allowing your right elbow to extend completely (as shown); extend left arm to the front simultaneously. Hold the position for 3 to 5 breaths.
3. Swimming
Lie prone, arms extended in front of you and legs extended hip width apart behind you. Lift belly button up, pressing pelvis into the mat, and lower shoulder blades toward low back. Inhale, simultaneously lifting right arm, left leg and head off the mat (as shown), creating length from finger to toe. Keep head up and stable, and alternate lifting opposite limbs, vigorously inhaling for 5 counts and exhaling for 5 more, for 5 full breathing cycles.
4. Teaser With Leg Circles
Lie faceup with knees bent and shoulder-width apart, heels together. Reach arms in front of you, past the hips. Pull belly button in and up, anchoring low back on the mat, and continue reaching straight arms up and behind you. As you exhale, extend legs out to front, keeping low back in contact with the mat. Inhale, extending arms directly overhead, keeping chin to chest and exhale as you rise up until balancing on your tailbone. Clasp hands together above the head (as shown); inhale as you open legs shoulder-width and lower them, exhale as you lift and bring them back together, performing from 1 to 3 circles in each direction. (The reverse would be to exhale as you lower, inhale as you lift). Roll back down to the mat with control, one vertebrae at a time.
5. Narrow Push-Up With Hip Adduction And Leg Extension
From a plank position, with hands directly beneath shoulders, inhale and lift and extend your right leg behind you, coming up onto your left toes. In one fluid motion, exhale, and drag the right knee in towards your left elbow, bending your right arm, keeping elbows close to your body, as you extend right knee (as shown) and straighten your leg so that it is at hip height (or higher if strength and flexibility allow). Inhale and reverse the motion to start. Repeat on opposite side. Do 5 to 8 reps.
6. Clock
Lie faceup with knees bent, heels together. (You are at 6 o’clock.) With arms at sides, press shoulders into the mat. Inhale and reach shoulders back to the mat and down toward your waist, reaching your arms past hip level. On the exhale, allow the head to lift off the floor and, without moving your shoulders, place hands on your ankles, pulling them gently toward you. Keeping a stable head, neck and shoulders, inhale, extending arms behind you and legs forward (as shown). Exhale, circling arms down to your sides while drawing in your knees and ankles. Inhale as you lengthen the body; exhale as you get tiny like a ball. Make your way around the ‘clock’—your tailbone and lower back will rise up towards the ribs on the exhale, while flexing the torso toward the right to travel your body around the clock.
Thanks to Equinox and Equinox instructor, Aida Palau, for the above information