From The Straits Times    |

VIDEO: 4 easy moves for a flat stomach

PHOTOGRAPH: Dr Magdalene Liau

Nice abs add more than just aesthetic value, says aesthetics practitioner at The Chelsea Clinic Dr Magdalene Liau, who holds a Fitness Nutrition Specialty Certification by the American Council on Exercise. Strong core muscles can prevent back pain, and help to give you good support and posture when you do other exercises, too.

“If you want good-looking ripped abs, be mindful of your diet. Eat more protein, stick to nutritious carbs, and don’t be afraid of fat. Include good fats from fish, nuts and avocados,” she says.

Below is the workout to accompany that healthy diet.

 

Abs workout for beginners

These four moves work your abdominal muscles, comprising of the rectus abdominis, obliques and transverse abdominis.

          

1 Wood chop twists

  • Stand with feet hip-distance apart
  • Hold a 2.5 or 5kg plate with both hands
  • Lower your arms diagonally across the body, bending the knees and twisting the torso to the right. The plate should reach the outside of the right knee.
  • Then sweep the plate across the body overhead towards the left
  • Throughout the movement, engage your core muscles by drawing your belly in towards your spine
  • Repeat about 8-12 reps, then switch sides

 

2 Abdominal leg pull-ins

  • Sit on a flat bench with your legs off the end
  • Place your hands to the side, grasping the edge of the bench with each hand
  • Extend your legs straight out and lean your back at a 45 degree angle
  • Make sure you feel the tension in your abs
  • Return to the starting position
  • Do 10-15 reps for 3 sets

 

3 Russian twists

  • Sit on a mat with hips and knees bent at 90 degrees
  • Elevate your upper body so that it creates a V shape with your thighs
  • Hold a plate with both hands
  • Keeping your back straight, twist your torso as far as you can to the right and left
  • Repeat for 8-12 reps, 3 sets

 

4 Stability ball knee tucks

  • Start in the plank position with your hands directly under your shoulders and shins placed on the ball, forming a straight line from your ankles to the head
  • Brace your core and roll the ball toward your chest by pulling it forward with your feet
  • Pause 1-2 seconds, then return to the starting position by lowering your hips and fully extending your legs
  • Do 8-12 reps for 3 sets