Bridging
This is an excellent exercise for all levels. Bridging not only works your abdominals, but also the deep lying core muscles that support your back. The bridging exercise is good when you need to strengthen that lower back.
The starting position for Bridging is flat on the floor with your hands resting by your sides. Your feet should be flat on the floor, shoulder width apart, knees bent.
Contract your abdominals, low back and glutes, then slowly lift your midsection to form a straight line from your knees, through your hips to your shoulders.
Hold this position for a few seconds, then slowly lower. The whole cycle of lift, hold and lower should take at least ten seconds.
Try and focus on your breathing and feeling your core muscles being worked throughout the movement.
Downward force should only be applied through your shoulders and feet, with the hands merely there to help you balance.
Beginners should aim for two sets of 8 - 12 reps; Intermediates two sets of 12 - 15 reps; Advanced should do three sets of 15+ reps. Rest for 20 seconds between sets.
For a challenging workout, why not try one of our sample ABS WORKOUT
