Our beauty blogger, Catherine McCurry, looks at a core workout programme…
I ALWAYS come across articles on different diets and exercise regimes which claim you can get a perfect bikini body in four weeks.
I really can’t comprehend what kind of bikini body they have in mind if they think it takes just 30 days to accomplish a toned stomach.
I’ve been trying for a long time, as I’m sure many girls out there have, to achieve a sculptured stomach you would proud and confident enough to show in public.
It takes hard work, commitment and a lot of discipline to get close to a flat stomach and I am very sceptical that can happen in just weeks.
So that’s why I’m starting early, months ahead of summer and taking on the ab challenge.
As well as following a core programme, I eat healthily and for the next six weeks I am off alcohol and bread for Lent, so I am hoping to reap the benefits from this gruelling break.
I am a firm believer that bodies are made in the kitchen and what you eat dictates your body shape.
This week, I spoke with Paddy Doherty who owns Ultimate Health and Fitness which is based in Irvinestown.
The personal trainer outlined a step-by-step plan to strengthen your core and makes your abs pop with a four move workout.
Paddy carefully designed the workout so it can be incorporated easily into our routines.
He said: “I usually like to get my clients to do their core workouts first thing in the morning and last thing before bed – to achieve this consistently though it’s got to be quick, simple and hit the spot.
“This four-minute routine does this perfectly.
“Basic exercises like the leg raise and flutter kick will never die. Partly because they can be done anywhere, but mostly because they work. Unfortunately, they also burn.
To progress working with higher reps and holding uncomfortable positions for time will condition your abs along with your heart.”
He advises to perform the exercises as a circuit, completing one set of each in sequence without rest. Afterward, rest 60 seconds and then repeat the circuit once more.
Leg raise: 2 x sets: 10 x Reps
Lie on the floor and hold onto a bench or the legs of a heavy chair for support. Keep your legs straight and raise them up until they’re vertical. Lower back down, but stop just short of the floor to keep tension on your abs before the next rep.
Arms high partial sit up: 2 x Sets: 20 Reps
Lie on your back, knees bent 90 degrees, and raise your arms straight overhead, keeping them pointing upward throughout the exercise. Sit up halfway and then return to the floor.
Flutter kick: 2 x Sets: 20 x Reps (each leg)
Lie on your back with legs straight and extend your arms by your sides. Lift your heels about six inches and rapidly kick your feet up and down in a quick, scissor-like motion.
Star plank: 2 x sets: Reps: hold for 30 sec
Get into push up position. Move your arms and feet apart as wide as possible—your body will make a star shape. Hold the position with your torso straight and abs braced for 30 seconds
