Abs
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00:02:42

Diamond Sit-Ups

Muscles worked: rectus abdominis), muscles that run on either side of main abs (external obliques), the "hinge"...
Muscles worked: rectus abdominis), muscles that run on either side of main abs (external obliques), the "hinge" muscle at front hips/thigh (Tensor Fasciae Latae).

SIT-UP (Advanced)
1. Lie on your back and open your legs, with soles of your feet pressed together ((diamond shape, with knees out wide to the side)
2. Extend your arms above your head on the ground
3. Inhale and reach arms forward, hinging at the hips
4. Leading with chest to tap the floor in front of your feet
5. Slowly lower back down to the starting position.

CRUNCH (Beginner)
1. Lie on your back and open your legs, with soles of your feet pressed together (diamond shape, with knees out wide to the side)
2. Extend your arms to rest on stomach
3. Inhale and reach arms forward, into the diamond, towards heels, lifting ONLY shoulders off the ground
4. Slowly lower back down to the starting position.

BUNNY TIP: Engage your core at all times, pulling your belly button towards the spine.
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00:01:59

Alternating Toe Crunches

Muscles worked: Primarily lower and upper abs (rectus abdominis) and "inside" abs (transverse abdominis). Secondary...
Muscles worked: Primarily lower and upper abs (rectus abdominis) and "inside" abs (transverse abdominis). Secondary are muscles on the front of your thighs (quadriceps), hip flexors (psoas major, Illiacus) and muscles alongside 'abs' (external obliques).

1. Lay down on your back with your arms straight above your head.
2. Engage your core
3. Raise your left leg straight up to point towards the ceiling
4. Lifting with your chest, reach up with right arm, across your body, to touch left leg (ankle or toes)
5. Pause for 1 second
6. Bring your right arm and left leg back down slowly, keeping left foot raised slightly off the ground
7. Repeat the motion.

8. Alternate left hand to right leg and vice-versa.

BUNNY TIP:
• Try to avoid/minimize too much leg momentum. Control your leg up and down using your core.
• Ensure you lift with your chest, rather than neck
• Try to keep leg as straight as possible, but if you need to bend the leg to reach, that's ok
• You can point or flex the foot on the extended leg
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00:01:56

Bicycle Crunches

Muscles worked: Mainly abs (rectus abdominis), but also muscles at the back of legs (hamstrings) and muscles at the...
Muscles worked: Mainly abs (rectus abdominis), but also muscles at the back of legs (hamstrings) and muscles at the front of thighs (quadriceps)

1. Lie face up and place your hands behind your head, supporting your neck with your fingers.

2. Engage your core, pulling belly button towards the spine

3. Lift your knees in toward your chest while lifting your shoulder blades off the floor.

4. Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.

5. Switch sides, bringing the right elbow towards the left knee.

BUNNY TIP:
Do not pull on your neck. Your shoulders should already be off the floor, so the movement is more of a rotation of your trunk/chest, not neck.

If you feel that your lower back is arching off the floor, your lower abs may not be strong enough yet. If so, do the exercise with lightly keeping your extended foot touching the floor. This will help to reduce the strength required of lower abs.
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00:01:55

Plank

Muscles worked: Primary muscles supporting your spine (erector spinae), abs (rectus abdominis) and "inside" abs...
Muscles worked: Primary muscles supporting your spine (erector spinae), abs (rectus abdominis) and "inside" abs (tranverse abdonminis). Secondary stabilizers like the muscles over your shoulder blades (trapezius), attaching shoulder blades (rhombus minor/major), muscles & tendons that hold the shoulder (rotator cuff), shoulder muscles (anterior, medial & posterior deltoids), chest muscles (pectorals), muscles that attach shoulder blades to rib cage (serratus anterior), biggest muscle in your booty (gluteus maximus), muscles on front of your thighs (quadriceps) and one of the muscles that runs from knee to heel (gastrocnemius muscle).
Hands (Beginner)

1. Start on the floor on your hands and knees.

2. Lower your hands to the floor with wrists positioned under your shoulders

3. Step your feet back, one at a time. The further apart your feet the more stable the foundation

4. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.

5. Now, tighten your abs (belly button to spine) and hold.

Elbows (Advanced)

1. Start on the floor on your hands and knees.

2. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart.

3. If someone looked at you from the side, your arms would form a 90-degree angle.

4. Step your feet back, one at a time. Focus on bringing feet together to increase the intensity

5. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.

6. Now, tighten your abs (belly button to spine) and hold.

BUNNY TIP:

If you can't do a full minute, try for as long as you can, then bring one knee down - take a breath - and continue

Look at the floor in front of you. Imagine holding a tennis ball between your chin and neck

Push your shoulders towards your ears to avoid caving in your shoulders towards your chest

Don't let hips sag when you get tired, this will shift your weight to your shoulders or lower back and cause injury
When you feel your hips start to sag, squeeze your booty (glutes) and think about moving your hips back in line
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00:01:31

Flutter Kicks

Muscles worked: Lowest part of abs (lower rectus abdominis)

1. Get your back, legs long and toes pointed or...
Muscles worked: Lowest part of abs (lower rectus abdominis)

1. Get your back, legs long and toes pointed or flexed

2. Gently come up onto your elbows, keeping them close to your sides. Lengthen your spine and pull your shoulders away from your ears.

3. Keeping your legs straight, lift your right leg up toward the sky and hover the left leg two to three inches off the ground.

4. Slowly switch legs with your core strength, keeping the legs long and straight. Take three seconds to switch between legs.

BUNNY TIP: ​Engage your core and lengthen your spine. Be sure to keep your shoulders relaxed. If it is too difficult to keep your core engaged up on your elbows, then you can lie flat. The higher your legs, the easier the movement.
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