Lords Recreation Centre personal trainer Mark Barnwell guides Imogen Young in this week’s abdominal training workout.
Lie on your back on a mat. Use the rectus abdominis (the six pack or most external layer of abdominal muscle) to curl your trunk off the floor without lifting the lower back.
Breathe out as you lift the chest. Keep the core muscles activated as you curl.
Your transversus abdominis (the deepest layer of abdominal muscle which wraps around like a wide belt) keeps the waist narrow as you crunch. Don’t let the belly “pop up”. Breathe in as you lower the back.
Perform step one of abdominal crunch (above), then use the obliques (side muscles) to twist the rib cage towards one thigh as you breathe out.
Activate the core muscles. Breathe in as you lower the back. Repeat on the other side.
Start on elbows and knees with the body in a straight line from knees to head. Elbows should be directly under shoulders.
Hold this static position and activate the muscles which will prevent you from sagging through the lower back, mid back, neck and shoulders.
Draw the waist in by activating the core. Make the front of the chest wide and lift the nape of the neck towards the ceiling. Breathe evenly. Hold until the position can’t be maintained. For a more advanced plank: lift the knees off the floor and maintain a long straight line from heels to head.
Source: Cheyne Cameron, City of Subiaco manager recreation services.