Good things come in threes. Three moves, three times a week for sexy abs in —you guessed it — three weeks.
While it’s always a good idea to switch up your training from time to time, why not put this simple and effective 3x3x3 abs workout to the test to tighten your midsection and get the sexy abs you’ve always wanted?
Stability Ball Roll-Up with Twist
Target Muscles: obliques, rectus abdominis, transverse abdominis
Set zp: Start with your hands on the floor, your calves resting on a ball. Angle your hips to the right.
Action: Draw your knees toward your right elbow, then extend. Repeat, drawing your knees to the left. Alternate sides with each rep.
Top Tip: Try to ensure that your lower back doesn’t sag as you extend.
Bicycle Crunch
Target Muscles: internal and external obliques, rectus abdominis, transverse abdominis
Set Up: Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck
Stability Ball Leg Lift
Target Muscles: rectus abdominis, transverse abdominis
Action: Lie on your back on an exercise mat (or soft ground). Wedge your hands under your butt. Slightly raise your shoulders and feet off the floor (keep a slight bend in your knees) – that’s the starting position. Using your abs, raise your legs to approx. 30 degrees. Keep the rest of your body steady. Then slowly lower your legs back to the starting position (don’t let them touch the floor). Repeat until you complete your reps
Top Tip: If you feel any strain on your back as you lower the ball, place your hands under your bottom instead of out to the sides.
Stretch It Out
After your routine, stretch your abs for two to three minutes by lying faceup over the stability ball. Reach your arms overhead and extend your legs, keeping your feet on the floor.
Breathe, stretch and congratulate yourself. You’re that much closer to beautiful, sexy abdominals!
