#FitnessFridays: 5 Essential Moves To Help Tone Those Abs

Temperatures are rising folks, and although it may not be summer quite yet, she is most certainly on her way. And as the temperatures go up, the clothing comes off, which means it’s time to lessen the calorie intake and up the gym visits in order to rock swimsuits and embrace the crop-top trend! The real secret to uncovering your abs is clean eating and adequate cardio to combat excess fat. But to make sure that what’s underneath is taut and tight and ready for display, check out our top 5 moves to guarantee some poolside envy is directed your way…

The Hundred
This staple Pilates move builds core strength, stamina, and coordination. It also doesn’t need any equipment meaning you can grab a spare 5 minutes throughout the day to get ‘er done.

1 Lie flat on a mat with your legs together, bent in tabletop position and your arms by your side, palms facing down.
2 ‘Scoop’ your abs, using them to lift your head and shoulders off the floor.
3 Vigorously pulse your hands up and down, remembering to breath as you do, keeping your abs tight and lower back flat to the mat as you curl your chin in towards your chest.
4 Aim to get to 100 ‘pumps’ while keeping your abs engaged the whole time. As you become more comfortable with the exercise, extend and lower your legs to make it more challenging.

Plank
I am a huge fan of the plank as it not only works to build your abs, back, and core, but it’s a simple technique that you can literally do anywhere when you have a minute to spare.

1 Begin in push-up position on the floor.
2 Bend your elbows and place your weight on your forearms with your elbows directly beneath your shoulders and your body forming a straight line from your head to your feet.
3 Keep your ab muscles engaged and don’t allow your stomach to drop or your hips to rise.
4 Hold this position for as long as you can in correct form – start with 30 seconds and work your way up to one minute and then two.
5 Try and squeeze in as many planks as you can throughout your day to build strength in your core and notice results faster.

Side Plank
Yup, more planks. But this one is even more challenging than the traditional as you’re supporting your body weight on two points of contact rather than four, so you’re making the core work harder to stabilize.

1 Lie on your left side with your elbow aligned underneath your shoulder and your feet stacked. Place your right hand either on your right hip or extend it in the air. (I find the latter helps me with my form.)
2 Engaging your abs, lift your hips off the floor so that you are supported only by your feet and your forearm with your body forming a straight line from head to feet.
3 Hold for as long as you can, ensuring proper form. Aim for 30 seconds and increase time as your strength builds.
4 Switch sides and start again.

Opposite Arm and Leg Extension
A seemingly simple but overlooked exercise which strengthens the spine and your entire core including your bum, lower back, and, of course, your abs.

1 Get on all fours, palms flat on the floor and shoulder-width apart and your hips aligned above your knees.
2 Engaging your abs, raise your right arm and your left leg ensuring they are in line with the rest of your body.
3 Hold for 15 seconds and return to your starting position.
4 Repeat on the opposite side for one rep. Continue for 10 reps.

Reverse Crunch
Not your average crunch, this killer move targets the stubborn ab area without contributing to back stress like the traditional crunch does.

1 Lie on your back with your arms extended straight out to the sides.
2 Raise your knees and feet to form a 90-degree angle.
3 Engage your abdominals to lift your hips off the floor with controlled movement as you exhale, bringing your knees towards your head but keeping your head and shoulders flat on the floor.
4 Inhale as you lower your knees back down. Repeat 12 times without putting your feet back on the floor if you can.

What are some of your tips and tricks to get toned abs? Let us know in the comments below or tweet us @ViewTheVibe.