It’s easy to blame not having a gym membership for your lack of exercise. But we asked the experts at British Military Fitness for their advice on how to get the perfect six-pack from home with no equipment. Follow these four easy exercises where all you need is yourself and you’ll see results in no time.
Leg Raises
Lie on the floor face up and place your hands under your glutes (bottom) with your palms facing down. Keep your legs as straight as possible and then slowly raise them until they are at a right angle to the floor. Hold the position at the top for a couple of seconds before slowly lowering your legs to the start position, but try not to touch your heels to the ground at all before raising them again. Once you’ve mastered this, you can make it more challenging by holding a small weight between your feet whilst you lift your legs.
- Complete three sets of 10 repetitions.
The Corkscrew
Lie on your back on the floor with your arms by your sides and palms down. Raise your legs off the floor, keeping your knees together and your legs straight. Point your toes to the ceiling. Tense your abs and draw them in towards your spine to protect your lower back. Start tracing a small circle with your feet in a clockwise direction, pressing your arms into the floor. Try to breathe normally whilst making larger circles with your feet, as if you’re drawing an imaginary corkscrew shape. Once you’ve completed a set, repeat moving your legs in an anti-clockwise direction.
- Complete three sets of 15 repetitions, broken up into different size circles.
Knee to elbow plank
Start in the press up position with your hands directly beneath your shoulders. Tighten your abs as you bring your knee up to your chest, bending your leg. Hold for a second before slowly straightening your leg back without letting your leg or toes touch the floor. Repeat on the same leg before switching to the other one.
- Complete three sets of 10 repetitions per leg.
Floor wipes
Lie faceup with your legs together and your arms outstretched to the side pressing your hands, palm down, on the floor. Lift your legs until they are a few inches from the floor, keeping your abs tight. Move your legs without bending them so your toes
get closer to your right hand, rotating the hips slightly to allow the legs to move up as far as you can. Return your legs to their original position but don’t touch them to the floor. Repeat, moving your legs up towards your left hand and return to center.
- Complete 10-15 repetitions each side.
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