Ab Workout

Following on from our Ab Basics, here are some ideas to challenge your current ab routine as demonstrated by Go Figure Supergirl Sheta Hall. Enjoy! We also have more video of ab exercises here

Plank with rear leg lift	Plank with one arm lift	Side plank
The Plank is a great exercise to strengthen your core. In the basic plank, Lift your body up on your forearms and toes, keeping your body as straight as possible. Maintain this position for as long as possible and challenge yourself to longer periods in the plank position. Try to hold the position for 60 seconds in the beginning, working your way up in 30 second jumps until you can hold the position for 3 minutes or longer. Don’t let your hips/knees drop, your butt raise, or shift weight to one forearm.

Shoulders; incline dumbell front raises

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This is a great exercise to work the front delts.
1. Use a light/medium weight as you are going for the feel of your muscles than heaving the weight. Start by holding the weight with your arms straight below you.

2. Then bring the weight to shoulder height and hold it for a couple seconds, then lower back down. Try and do the set slowly although you'll be trying to heave the weight up as you get fatigued.

Chest; Low cable crossover


This version of the cable crossover makes a nice change to the traditional palm down crossover as it works the upper chest. 1. Start by holding the handles with palm facing away from the pulley. You don't need to use a heavy weight as its more about squeezing the muscle than heaving it. 2. Keep your elbows slightly bent as you bring the handle up to shoulder height and lower back down slowly.

Back: Standing rope pulldowns

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This is a nice alternative to the seated lat pulldown or standing pulldown as the rope allows you to squeeze a little bit more outof your muscles. 1. Start in a squat position holding the rope handle with each hand. 2. Slowly squeeze your shoulder blades together to bring the handles parallel to your shoulders

Ab Workout

Shoulders; incline dumbell front raises

Chest; Low cable crossover

Back: Standing rope pulldowns

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