4 TOP TIPS FOR PERFECT ABS - BY LIAM GRIMLEY
Here are my 4 top tips for perfect abs. I will share with you my secrets to achieving great abs and get you feeling tummy-confident this summer.
Banging out hundreds upon hundreds of repetitions will only get you so far. In fact, if your current abdominal exercises allow you to do too many repetitions, they are unlikely to give you the visible transformation you are looking for. Follow my 4 top tips and my incredible workout to get on your way to your perfect abs.
1 How many reps should I do?
Do no more than 12 reps.
(Reps is short for repetitions. For example, one sit up is one rep, a number of reps makes up a set).
If you can do more than 12 then you need to make the exercise tougher.
2 How much work is enough for a good workout?
Four exercises is good. Do 3 sets of 12 repetitions for each exercise, this gives the right volume of work to achieve your ab goals. Do this 3 to 5 times a week. If you eat well and have a full rounded training routine you should start to see a visible difference by 4 to 6 weeks.
3 How fast should I go?
This tip concerns tempo or speed of movement for exercises where you are moving.
Move 1 second forwards and take 4 seconds to return. This is a vitally important and rarely mentioned ingredient for achieving shape and definition. For example; take 1 second to sit up, take 4 seconds to return to the ground.
4 How much rest between each set?
Take 45 seconds between each set so that you can perform the next set really well. Too little rest and you won’t achieve the required number of reps and too much and your abs may not get the message. Keep your eye on the time and be ready to go.
TOP 4 ABDOMINAL EXERCISES - CHALANGE YOUR TUMMY
Here are my top 4 abdominal exercises in one killer workout that will challenge your tummy from every direction and stimulate your abs to the maximum.
Straight Sit Up
Sit up and touch your knees. Hold your arms overhead on the way down. Take 1 second to come up and 4 seconds to come down.
Keep your legs bent as you bring your knees to your chest, keep your head on the ground as you lower back down. Take 1 second to come up and 4 seconds to come down.
To make this more challenging, send your knees away slightly when lowering, as pictured. You will feel the difference
Sit Up Hold
Perform one sit up and hold this position throughout. Push your hands hard into the floor next to your bottom. Push as hard as you can for 12 seconds. This is one set.
High Plank Knee-To-Elbow (diagonal)
Hold the high plank position. Bring one knee up and across to touch the opposite elbow. Return and repeat on the other leg. I like to change the tempo here and move 4 seconds to the elbow and 4 seconds back. Do 6 elbow touches on each leg to complete a set of 12.
This is my favourite order, but you can mix it up for fun and variety. If you find one exercise easier than the others I recommend saving this one until last. Similarly, if you find one harder than the others, do it first. This way you will get the best out of each exercise.