Top 3 Core/Ab Exercises

Are you doing endless amounts of sit ups and crunches and still not seeing a six pack or flat stomach? In this article we are going to give you the three most highly effective core exercises guaranteed to flatten and shred your stomach in time for your beach holiday.

Mountain Climbers:
These are not only great to burn fat but they really get your abdominals working.
1. Get into the push-up position (arms straight), balls of your feet on the floor.
2. Lift your right knee straight up towards your right arm, return back to the starting position.
3. Repeat with your left knee to left arm.
4. Increase the speed of each rep so your legs are alternating up and down.
5. Start with 30 seconds and work up to a minute

Tips: - Keep breathing steadily, try and get into a rhythm. - Keep your butt as low as possible during each rep. - Brace your core and keep your body balanced without slouching your back.

Oblique Side Plank:
Stuart Mcgill, author of Lower Back Disorders and Ultimate Back Fitness and Performance has done extensive research on the subject of lower back pain and found that individuals who have a lot of endurance in their abdominals tend to have less chance of sustaining an injury to the lower back. Stuart Mcgill highly recommends the side planks for optimal back health.
1. Lie on your right side and relax.
2. Keep your right forearm flat on the mat (at a right angle from your body), and your left foot stacked on top of the right.
3. Lift your body up on to your forearm and the side of your right foot.
4. Aim for a straight line between your head and feet.
5. Rest your left arm by your side or lift it straight up towards the sky.
6. Hold for 10 seconds and relax.
7. Turn around and repeat on your left side.
8. Progress by holding it for longer each time, aim for 1 minute

Tips: - Keep your body weight balanced and focus on working your core muscles (abs, back and hips), rather than your legs and arms.
- Keep breathing throughout. Take steady breaths, never hold your breath.

The Kettlebell Turkish Getup:
The Turkish get up is a highly functional core exercise utilising nearly every muscle in the body. It is great for fat loss and correcting imbalances within your body.
1. Start by lying on your right side on the ground. Hold the Kettlebell in your right arm,
note the kettlebell should be resting on the floor at this point.
2. Roll onto your back, driving the kettlebell directly above your shoulders ensuringrn your right elbow is locked.
3. Place your left arm out beside your body and bend the right leg (same side of your
body as the kettlebell) into a bent position.
4. Putting your body weight onto your left arm, bring your torso forward and up, andrn then press your entire body up into a hip bridge position.
5. Drive your left leg under you so your knee is on the ground. From there, push up intorn a standing position.
6. Return back to the ground, the same way but in reverse
7. Repeat this 5x on one side then repeat on the other side building up to 10 on eachrn side.

Tips: - Keep your wrist straight through-out the entire exercise. Bending your wrist will injure yourself. - Make sure your weighted arm is pointed straight up to the ceiling and the elbow is locked at all times. If this doesn't happen, you can lose control of the weight and hurt yourself
- Throughout the movement, always look up at the kettlebell. This will help you keep control of the weight and keep it upright - so you don't get injured.

Add these three movements to the end of your workout to maximise your abdominal/core training.