FREE 8 week bikini body guide by Kayla ItsinesThis 8 week plan cost me £50 so make the most of this while it lasts!!

BBG is a 12-week workout program designed by Kayla Itnes. Each week there circuit training workouts and LISS (Low Intensity Steady State Cardio) i.e. walking for 40 minutes. I have the whole BBG wo…

Working your abs can often go under appreciated as part of your fitness routine. While your abs and core can get a great workout by stabilising your body during other exercises, it's important to build up these muscles even more, by targeting them specifically, to help them grow and develop (Just like any other muscle!).

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BBG is a 12-week workout program designed by Kayla Itnes. Each week there circuit training workouts and LISS (Low Intensity Steady State Cardio) i.e. walking for 40 minutes. I have the whole BBG wo…

Fun and easy craft idea for kids and teens to make at home when bored! They are going to love this simple project using beads and a hot glue gun. These DIY beaded sunglasses are great for parties and photo booths. They're cute enough to make and sell!

Help your kids decide what to do at their next sleepover party with these inspirational sleepover ideas for kids, tweens and teens.

Kayla Itsines demonstrates the abs circuit of her four-part workout for ELLE.com.

Insta-famous trainer Kayla Itsines creates a four-part workout series with ELLE.com to kick off your new year's fitness resolutions.

Whether you're looking for a rainy day activity or something to get the whole family involved in, these Simon Says Ideas are perfect!

Super Sci-Fi Rocket Fueled Jet Pack--Upcycled Craft DIY I love upcycled crafts. There is nearly nothing better than taking ...

FREE 8 week bikini body guide by Kayla ItsinesThis 8 week plan cost me £50 so make the most of this while it lasts!!

I get asked ALL the time how you can get defined abs or a flat stomach. The first thing you need to know is that to get lean and fit requires you to train your WHOLE body — you have to do more than just ab workouts! You will often hear me say that it isn’t possible to spot reduce by focusing only on a certain area. Getting the results you want with defined abs takes disciplined training and a healthy eating plan. That said, doing extra ab exercises in addition to a full-body workout plan, like my programs in the Sweat app, can help build muscle in those areas you want to pay more attention to. Jump to: At-Home Ab Workout What Muscles Does This Workout Target? Core strength is crucial for your overall fitness and helps to improve balance and stability. And, fortunately, this doesn’t mean that you have to do hundreds of crunches each day! Crunches only target the superficial (outer) abdominal muscles, which isn’t necessarily the most effective way to achieve strong abs. If you’re looking to build well-rounded strength in your abs, core exercises like planks, ab bikes, leg raises and Russian twists are going to help you get there! At-Home Ab Workout This 20-minute ab workout you can do at home will fire up your core, so find a bench or chair and give it a go! Set a timer and do each circuit for five minutes, with one minute of rest between circuits. Complete the circuits twice each for a 20-minute workout! As with all my workouts, make sure to warm up first with five minutes of walking or skipping, or you can create your own warm up routine. Circuit 1 3 Exercises / 5 minutes 1. Bent-Leg Raise 10 REPS 2. X Plank 10 REPS 3. Incline Mountain Climber 20 REPS 10 Per Side Circuit 2 3 Exercises / 5 minutes 1. Russian Twist 20 REPS 10 Per Side 2. In & Out Plank 10 REPS 3. Modified Burpee & Push-Up 10 REPS For beginners to my workouts, pay extra attention to your technique over pace. For the more advanced of you, increase the intensity and get into a rhythm with each movement to feel your core burn! If you don’t have a bench, you can substitute this for a chair instead, but make sure it’s stable and won’t move during your workout. Which Muscles Does This Workout Target? Now, let’s get technical... when you think about getting abs, most people think of the “rectus abdominis” which forms the six-pack. You target this muscle with exercises like sit-ups and toe-taps. While this muscle assists with moving the body between the ribcage and pelvis, it’s just one of four major muscles that provide core strength. The transverse abdominis is the deepest core muscle and stabilises your body. You can target this muscle with exercises such as planks and ab roll outs. The external oblique muscles run down each side of the rectus abdominis and allows your trunk to rotate. The internal oblique muscles support the abdominal wall, provide stability to the spine and aid with trunk rotation. Russian twists are an example of an exercise that targets these two muscle groups. A solid ab workout routine will target all four groups of abdominal muscles — so you can see why you need a range of stomach exercises to build your core strength! Your core is what helps you to balance and provides overall stability for your body. Increasing your core strength can help to prevent injury when doing other exercises — a strong core provides a stable base and aids proper movement patterns so that other muscles won’t overcompensate! Strengthening your core can also help reduce lower back pain and improve posture. It takes more than crunches for a complete at-home ab workout! This complete core workout activates all four groups of muscles in your abs. It only takes 20 minutes, so try fitting it into your week! Have you tried this workout? Tell me how it went in the comments below!

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