Crunchless ab-flattening work-out

GETTING STARTED

Equipment: A mat or bath towel, hand towel, optional 1-2kg dumbbell.

Warm-up: March in place or walk briskly around the house for three minutes.

Repetitions: Perform each exercise for the recommended reps or time (less if you can’t hold good form). Begin with two sets of each, working up to three sets as your abs get stronger. Aim to do two sets of three exercises in about six minutes (eight to ten minutes with warm-up).

How often? Do this routine three times a week. For a rounded programme, add cardio and weights, and stretch after every work-out.

1 CROSS CORE works deep abs, sides of abs, thighs, back, bottom (and, with a dumbbell, shoulders)

A. Optionally holding a dumbbell and with your elbow slightly bent, hold your right hand out to your right, just above ear level. Place your left hand on your left hip and stand with your feet hip-width apart, shoulders relaxed, abs tight and pelvic floor pulled upwards. Do a squat (as though about to sit on a low chair) while bringing your right arm across your body until your right hand is in front of your left knee. B. Return to a standing position, bringing your right arm back to the starting position.

C. With your arm still extended, twist your torso to the right, looking slightly up and to the right. Keep your feet flat. Return to the starting position; repeat. Do ten reps, then switch sides.

2 ROTATING BOAT works deep abs, sides of abs, back, chest, front of hips

A. Sit holding a horizontal dumbbell or balled hand towel with both hands. Keep your arms slightly bent, your legs bent, and your feet on the floor. Push your hands together. Then lean back so your thighs and spine form a V shape.

B. With abs tight and pelvic floor pulled up, twist your torso, moving your arms to one side of the body, then the other. Repeat ten times in total.

C. Still squeezing the dumbbell/towel, add a leg lift with each torso twist. Your left foot should lift off the floor as you twist to the left, and vice versa. Do ten reps. (If you don’t feel strong enough for the leg lift, just do another ten torso twists as per step B.)

3 CROUCHING TIGER works deep abs, inner thighs, arms

A. Get onto your hands and knees with your knees under your hips and hands under your shoulders. Place a small rolled-up towel between your knees; squeeze the towel to hold it in place. Curl your toes.

B. Maintaining a long spine, draw your abs up and in and pull up your pelvic floor. Avoid holding your breath. With elbows slightly bent, still squeezing the towel between your knees, lift your knees about 5cm off the floor.

C. Hold for 15-20s. Return your knees to the floor; repeat.

4 CORE CLOCK works deep abs, back

A. Lie face up, legs bent, feet on the floor, heels lifted, arms stretched upwards holding a towel, pulled taut.

B. Slowly rotate your torso so that both knees point towards your right side (with toes still on the floor) as your extended arms reach just slightly to your left side. Then move your knees to the left and your arms to the right. Repeat this sequence ten times in total, then follow the instructions below if you feel strong enough (otherwise, repeat the sequence for another ten reps).

C. Do step B but with your feet off the floor, knees bent to 90 degrees and over your hips. Repeat ten times in total. If you feel you’re falling to the side or you’re twisting too much, reduce the range of motion.