5 Ab Exercises to get a Flat Stomach

Summer is here and that beach holiday beckons.  In order to take that beach by storm and get that toned, flat stomach try these 5 exercises that focus on the core muscles and will get your stomach firm and toned in next to no time. 

All these are based on the plank, which is used as a move in Pilates and I use them a lot in my own classes and PT sessions. 

1).  Traditional Plank

• Ensure your body is laying face down on the mat.
• Tuck your toes under your feet and lift your body off the mat on your forearms, with your elbows under your shoulders.
• Ensure your body is parallel to the floor and you are in a straight line from head to toes.
• Draw your belly button towards your spine and keep breathing.
• Hold for between 10-60 secs.
• Easier versions, place one knee or both knees on mat.

2).  Plank Push Ups

• Start in plank position and then place one hand under your shoulder and lift your body up, followed by the other then reverse it.
• Repeat.
• Breath out on the lift and in as you lower your body.
• Try 6 to start and build it up to 15-20 reps.

3). Walk the Plank

• In long arm plank move one hand and leg to one side, followed by the other arm and leg and then back again.
• Maintain a strong core and avoid excessive rocking.
• Easier version- on knees.
• To make it harder, add a push up each time.
• Try 6 then build up.

4). Side Plank Dips

• Turn to your side with hips facing the ceiling and mat, with feet together.
• Place hand on hip and the lower elbow under shoulder.
• Slowly and with control lower your hips towards the mat.  Just before hips touch the mat slowly lift back to start position and repeat.
• Endure you keep core strong by drawing belly button to spine and hold.
• Keep your shoulder, hips, knees and ankles in line.
• Breath out on lift and in on the lowering phase.

5). Spider Lunges

• From long arm plank you place one leg on the outside of arm.
• Keep a flat back.
• Try to get your knee in line with your shoulder.
• Bring leg back to original position and repeat on other side.
• Easier version - on knee.
• Try 8 to start and build up to 20.

Try doing these exercises in a mini circuit and rest for 30 secs before repeating.

Whose Up For A Challenge?

It's the start of another week and therefore the start of another 5 Day Eat Clean Challenge.  Really looking forward to helping a new group of people this week in eating more regularly, eating healthier and learning new skills to help improve their lives for the better.



Each day I will set them a challenge for the day ahead to help them become healthier and learn better behaviours in order to gain more energy and feel fitter in their daily lives.

This is suitable for anyone who wants to lead a healthier lifestyle and start eating better and more regularly in order to help maintain energy levels throughout the day without experiencing an energy crash.

I send them helpful nutritional advice and motivational tips to inspire them and help improve their behaviours for the better.

They start the day off with a nutritious protein shake, which contains all the nutrients the body needs to start the day.

Participants are encouraged to post their healthy snacks and meals throughout the day and are helped in choosing the right types of food, in the right portion sizes and at the right time.   All this is done on 'Whats App' meaning anyone in the country can join in.  People can choose to be in their own friends and family groups or being with others they may not know, to encourage new friendships.

All this for only £10!

Get in touch if you're interested in getting set up for the next one.


Mob:- 07764 791982
email:- jasonduckherbalife@gmail.com

Sun's Out Guns Out

So the sun has finally made an appearance and those vest and muscle tops are being pulled out of the wardrobe for a summer airing but wait a moment, over the winter your arms have turned to match sticks!

Don't panic help is at hand. Here's my top 5 tips to getting those arms looking fuller and meaner in next to no time.

1.) Don't just concentrate on the biceps- remember the triceps make up a large part of the arm and so when training ensure you don't neglect this important part of the arm.  Well developed triceps will make the arms look fuller and bigger.

2.) Mix it up- if you've always done standing bicep curls, followed by hammer curls, followed by incline seated curls then STOP.  The body adapts very quickly and so in order to stress the muscles out and encourage them to grow, you need to keep changing it up.  Change the order of the exercises, reps, sets, try a completely new exercise in order to 'keep the body guessing' and keeping them in a state of perpetual growth.

3.) Allow 48 hours rest between arm workouts- allow at least 48 hours to elapse before working those same muscles again, as it will take this long for the muscles to rebuild and recover.  If you do it before this you're only making them smaller!

4.) Have the right nutrition- it's no good working hard in the gym and then going home and eating a Big Mac with large fries.  Nutrition is so important and if you're not getting this right you can kiss those guns good-bye.  Aim to eat every 2-4 hours in order to keep your metabolism revved up and burning body fat and giving the nutrients the body needs to pack on the muscle.  Eat plenty of protein rich foods such as fish, chicken, beef , pulses and tofu along with some carbohydrates such as rice, pasta, potatoes and wholemeal bread and an array of colourful vegetables to get plenty of micronutrients that the body will need to help grow and repair.  It's important to have some protein after a workout as the muscles need it to help grow bigger.  The quicker you can get it into the muscles the better as less of the protein will be able to be absorbed by the muscles as time goes by. The best form of protein is whey, as it's the preferred form of protein the body needs, so choose a protein shake that has whey protein in it.  Herbalife's Rebuild Strength is perfect as it contains this important protein and can be easily mixed with water when needed after a workout.

5.) Get plenty of rest and sleep- you've only got enough energy stored in your muscles and liver for about 1-1.5 hours.  Unless you take on more nutrients then the body will quickly use up its reserves and will start stripping down muscle for an energy source instead.  So instead of building muscles you'll be tearing them down. During sleep the body repairs the muscles that have been broken down during the training session and  hormones responsible for growth such as testosterone and HGH are released during sleep and so if you're not sleeping for between 6-8 hours you'll be missing out.

So follow these top tips and you'll be putting that muscle top on in next to no time!