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Five exercises for a flatter tummy - no equipment needed

Uncategorised | 1 MIN READ

This routine is great for beginners, while more experienced gym-goers can challenge themselves by completing more reps.

Do each exercise for 30 seconds with a 15 second rest between each. Repeat 5 times and aim to train your core at least twice a week.

Bicycle crunch

Lie flat on the floor. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground.

Straighten your right leg out to a 45-degree angle to the ground whilst twisting your upper body to the left, bringing your right elbow towards the left knee. Switch sides and do the same motion on the other side. Repeat.

Up Down Plank

Hold a high plank position with your feet hip-width apart. Keeping your core engaged lower your right elbow to the mat and then your left, coming into an elbow plank.

Put your right hand on the mat and straighten your right elbow. Do the same on the left to return to a full plank. That counts as one rep.

Side Plank Dips

Lie on your left side with legs stretched out and place your elbow on the floor directly underneath your shoulder with palm facing the ground.

Stack your feet on top of each other and lift your body up to neutral. Squeeze your core then dip your hips down toward the floor then raise them back into a side plank.  After 30 seconds repeat on the right side.

Lying leg raise

Lie on the floor with your legs straight and together. Keep your legs straight and lift them up to the ceiling until your bum comes off the floor.

Slowly lower your legs back down until they are just above the floor. Hold for a second then raise your legs back up. Repeat. If you feel a strain on your back, put your hands under your hips for extra support.

High Knees

Stand with feet hip-distance apart and hands out in front of you. Quickly bring your right knee up to meet your right hand, bring the same leg back to the ground and immediately bring the left knee up to meet your left hand. Repeat. This one is also good for cardio!