Abs

This is certainly a surprisingly common misconception - doing countless abdominal exercises solely allows you to lose unwanted belly fat.  This is definitely not true – exercise alone will not give you a defined look.  The other two most important aspects are knowledge of correct nutrition, coupled with effective cardio.

Here are four most effective exercises:

Plank

Performed correctly:

1. Start by placing your forearms and toes on the ground.
2. Push off the ground, resting on your toes and elbows.  Ensure your back is straight, and parallel to the floor.
3. Hold this position for 30 – 60 seconds, keeping your back straight and parallel to the floor.
4. Take a 1 minute break, and repeat 3-4 times.

V-Up

Performed correctly:

1. Start position: Lie with back onto floor or bench with knees bent and hands extended. Head should be in a neutral position
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Simultaneously raise legs up off the floor such that arms and feet slightly cross over.  Hold for 2 seconds.
3. Slowly lower legs and arms as far as your abs have strength for, and repeat for 12-16 reps.

Decline Hip Thrust

Performed correctly:

1. Lie on a decline bench with your head at the top and feet towards the floor.
2. Keeping your legs semi straight curl them up towards your head and try to curl/thrust your hips up off the bench when you reach the top.
3. Slowly unwind, lowering your legs to approximately  halfway down towards the bench.
4. Repeat for 12 – 16 repetitions, keeping your legs in control at all times.

Note: Do not arch your back during this exercise.

Hanging Knee Raise

Performed correctly:

1. Begin hanging from the bar with your arms straight.
2. Bring knees up with hip flexed at approximately 90°.
3. Slowly lower legs, ensuring rest of the upper body remains stable.
4. Repeat for 12 – 16 repetitions.

Note: Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout the entire movement.