Fast Blast

This is one of the free abdominal workokuts that we do when we don't have much time. It's great for targeting the main areas of your core. There's no excuse not to do this one - It only takes about 15 minutes!

The equipment you will need

1. Get a mat of some sort. Preferably a yoga mat.
2. Make sure you have made an ab bench - The exercises which you do on here are so effective! Shaye was taught them by her old diving coach who was an ex-Olympian. He knew his stuff.
3. A swiss ball.

Exercise 2 - Side ways sit ups

Works the: OBLIQUES

These are really good oblique exercises. It's sometimes quite difficult to target the oblique's but this exercise does it perfectly.

1. Buy yourself a swiss ball. They're perfect for so many exercises.
2. Find a wall, or something to hook your feet into.
3. Put the center of your body onto the swiss ball.
4. Your back should be nice and straight, not twisted like a roller coaster.
5. Try to pull your upper body towards the sky.
6. Squeeze your obliques at the top of the movement.
7. Hold for about 1-2 seconds.
8. In a controlled movement, lower yourself.
9. Your body will be almost straight now.
10. Do it again!

Exercise 3 - Lower back exercise

Works the: LOWER BACK

It's important to remember that when working your abs you should work the back of your body too. That's why we've added these to the workout.

To make this exercise more difficult you can hold a weight in each hand. Make sure you keep your movements controlled.

1. Get your swiss ball
2. Set it up as seen in the picture below.
3. Secure your feet under or against something.
4. Bend at the hips and lower your upper body towards the ground.
5. Slowly raise yourself back up again. Don't use momentum, use your muscles.
6. Do about 10-20 reps, or as many as you can manage.
7. Rest for 30 seconds between sets.
8. In total do 3-4 Sets.

Exercise 4 - Lower body raises

Works the: ABS

This is a great exercise for everyone... it doesn't matter how developed, or undeveloped your abs are, you should be doing these. If you can't raise your legs that high at the start, it's okay. In time, you'll have your feet in the clouds!

1. Grab your mat.
2. Lie on your back with your arms to your side.
3. Raise your legs to 90 degrees.
4. Using your abdomen and pushing into the ground with your hands, raise your feet towards the sky, or roof :)
5. Slowly lower yourself, in a controlled movement, back down again. Don't drop your hips down too quickly.
6. Do about 10-20 reps, or as many as you can manage.
7. Rest for 20 seconds between sets.
8. In total do 3-4 Sets.

Well done! That's the end of your quick core workout. Keep up the good work.

Belly Blaster

This is another one of our effective free abdominal workouts. It's great for really giving you the burn. This is a "hard core" workout! Do this regularly and you will see huge improvements.

The equipment you will need

1. Get a mat of some sort. Preferably a yoga mat.
2. Make sure you have made an ab bench - The exercises which you do on here are really good. They are a must for strong abs and are an important part of our free abdominal workouts.
3. A weight of some sort.
4. A bar to hang onto which can hold your body weight safely.
5. Something to rest your legs on during sit ups. A chair or swiss ball is great.

Exercise 1 - Super ab bench exercise

Works the: ABDOMINALS

This abdominal exercise is definately our favourite for quick results. It's great for gaining and maintaining abdominal strength.

1. Get onto that ab bench!
2. Raise your feet above the bench.
3. This is the start position.
4. Quickly raise your legs to just above your arms.
5. Without delay, lower them again to the start position.
6. Repeat instantly.
7. Do 10-15 reps, or as many as you can manage.
8. Rest for 40 seconds and do another set.
9. In total do 3-4 Sets.

Exercise 2 - Hanging holds

Works the: ABDOMINALS

This exercise can be pretty tough. If you're not strong enough to hold your legs out at 90 degrees, just lift them as high as you can. Soon you will be able to do it. Also, working on your flexibility will help because you won't be restricted by the tightness of your hamstrings.

1. Jump up onto that bar.
2. Raise your legs to 90 degrees.
3. Hold this position for as long as you can.
4. Can you feel the burn?
5. Rest for 40 seconds and do another set.
6. In total do 2-4 Sets.

Exercise 3 - Good old sit ups!

Works the: ABDOMINALS

Do these in a slow, controlled manner and keep your lower back on the ground at all times. Do not use the momentum of your arms to get you up there. The aim of these is to train your muscles whilst using the correct technique. Don't go fooling yourself by yanking on your neck. We want you to get benefits, not neck injuries!

1. Get onto your mat!
2. Rest your legs on a chair or a swiss ball.
3. Crunch your stomach muscles and raise your upper body towards your legs.
4. As you raise up breathe in.
5. As you lower yourself down breathe out.
6. Do 15-30 reps, or as many as you can manage.
7. Rest for 40 seconds and do another set.
8. In total do 3-4 Sets.

Exercise 4 - Lower back exercise

Works the: LOWER BACK

We've added this one because it's important not to neglect your lower back. To make this exercise more difficult you can hold a weight in each hand. Make sure you keep your movements controlled.

1. Get your swiss ball
2. Set it up as seen in the picture below.
3. Secure your feet under or against something.
4. Bend at the hips and lower your upper body towards the ground.
5. Slowly raise yourself back up again. Don't use momentum, use your muscles.
6. Do about 10-20 reps, or as many as you can manage.
7. Rest for 30 seconds between sets.
8. In total do 3-4 Sets.

Exercise 4 - The killer twists

Works the: OBLIQUES

This is a really good exercise. Just a warning, if you do these it won't only be your obliques that feel it the next day. It will be your butt and thighs too.

1. Get hold of a weight of some sort. A milk dumbottle or medicine ball works.
2. Stand with your legs just wider than shoulder width apart.
3. Face your body towards one side and hold the weight above your head.
4. This is the starting position.
5. Lower the weight and turn your body towards the other side.
6. Bend at your knees and crouch down towards the floor.
7. Remember to keep a controlled movement.
8. Move back to the start position.
9. Repeat.
10. Change sides.
11. Do three to four sets of these with as many reps as you can handle.