“Draw your knees in to your chest without raising your hips, then push your feet away to the other side. Both of your feet should be slightly to one side. “Start in a straight arm press-up position with sliders or a towel under your feet. Start with ten reps and work towards 20.” Rainbow slider Hold this position for a second, then close your legs and slowly lower them to the starting position.
Pause for a second, then split your legs as wide as possible. Keeping your legs locked straight, slowly raise your feet until they are at hip height. “Start by hanging off a bar or putting your elbows in abs stirrups. “This is great for lower abs development,” says Chamberlain. “The intensity ramps up quickly so start at 30 seconds and work towards 60 seconds,” says Chamberlain. Get on all fours and place sliders or a towel under your feet, then brace your core and walk your hands forwards, pulling your body along while twisting your hips as little as possible. Start with sets of five raises and work towards 15.” Hand walk “If you feel a niggle in your lower back then place your hands under your buttocks to help keep your lower back flat. Once you master this, start keeping your legs straight when returning to the top position. “To make it easier, tuck your knees in and start with your legs raised, then slowly lower them towards the floor. “This engages your lower abs, and you engage your core by flattening your lower back on the floor,” says Chamberlain. Keeping your legs as straight as possible, raise them until they’re vertical or as close as you can get.
Lie down flat on your back on the ground.
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