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Fulfill your fitness goals by getting more extreme through this workout!
Jogging or running is a popular form of physical activity. About one in five Australians try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you.
Leg extensions are a great way to hit your lower ab muscles.
- Sit on the floor or on a bench with your legs extended in front of you.
- Place your hands out in front of you and slowly lean backwards. Find the balance point where it’s hard to hold your legs out and you’re not falling over.
- Tense your abs as you pull your legs in towards you. You can hold your knees a little for stability if you need.
- Push your legs back out again to complete one rep.
Flutter kicks are a simple way to give your hip flexors, lower abs and quads a workout.
- Lie flat on your back on the floor or on a bench.
- Lift both feet an inch or two in the air.
- Tense your lower abs to raise one leg.
- Alternate between raising each leg, lowering them to 1-2 inches above the ground. A flutter kick with both legs counts as one rep.
Bodyweight Pistol Squats
The pistol squat is the king of lower body, bodyweight exercises. It’s very difficult to master, but amazing at building leg strength and size without weights. Plus, it’s a great party trick!
- Stand on one leg, getting you balance and making sure your weight is through your heel. Put your arms out straight in front of you, and raising your other leg so your knee is bent. Your raised leg will form a counterbalance to give you stability.
- Really squeeze your core and the leg you’re standing on. Slowly bend the leg lowering your torso downwards. Take it slow.
- At the lowest, your butt should be an inch or two off the ground and your other leg should be extended out straight in front of you.
- Squeeze your leg again, slowly raising your body upwards again. This is one rep (congratulations)!
- Repeat on the other leg.
Jackknife From Lying Flat
The jackknife is another great exercise for hitting the full length of your ab muscles.
- Lie flat on your back with your hands stretched out above your head.
- Engage your ab muscles, raising your torso and keeping your arms beside your head until the top of your crunch.
- At the same time, use your abs to raise your legs towards you whilst keeping them straight.
- When you’re at the top of your crunch, continue to move your arms around to the side of your legs, tensing your abs in this position.
- Slowly reverse this movement, lowering your legs and torso until you’re lying flat again. This is one rep.
Clapping Push Ups
Clapping push ups are a great way to work on explosive chest and tricep power. At the bottom of your push-up, explosively contract your chest and triceps to elevate your torso in the air enough to clap once (or more) before you place your hands back. Be careful not to hurt your wrists when you land from this.
Plank Reach Through
- Get into a push up position, with your hands on the floor below your shoulders, and your feet spaced slightly apart. Keep your spine in a neutral position.
- Reach one arm out in front of you, tensing your core for stability.
- Slowly tense your core and reach your arm under you, raising your hips at the same time as you tense your core.
- Touch your opposite knee with your hand.
- Return your arm to its initial position. This is one rep. Repeat on the other side.
Squat Dumbbell Oblique Raises
This is a great dynamic movement to hit your whole body whilst working to tone your arms.
- Hold a dumbbell in each hand in front of you. Place your feet shoulder width apart and squat down. This is your starting position.
- Tense your glutes to explode up, using some of that momentum to raise the two dumbbells over your head in front of you. As you do this, twist to the side by tensing your obliques (side abs).
- Slowly reverse the motion, bringing your hands back down and squatting into the start position ready to do the same on the opposite side. This is one rep.
Touch Toes Crossover
- Lie down on your back with your arms and legs straight out.
- Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner).
- Lower your arm and leg down to the starting position and switch sides. Repeat the exercise according to the training plan alternating arms and legs with every rep.
This is a great plank variation to work your obliques (“side abs”) more.
- Lie on your side and place your lower forearm on the ground. Make sure your elbow is below your shoulder.
- Either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).
- Lift your hips up to get into the side plank position and brace your core muscles. Keep your spine and neck in a neutral position.
- Hold for as long as you can! Try to continue to hold this for longer to improve your core strength and to bring those abs out!
- Repeat on your other side.