Whether you’re new to roller derby (or indeed exercise) or an old hat at it; there’s no doubt that your core muscles are going to get a hammering. To help you get in shape, this blog is going to explore some of the top abdominal exercises you can do – at home, with no equipment!

The Chair Lift

• Ok so bear with me – you park it on a chair or coffee table or any sturdy surface.
• Then place your hands either side and (drawing your belly button into your spine but remember to keep breathing ! ) you lift yourself up.
• Hold for as long as possible, rest repeat.
• Do this for about a minute

The Muffin Top

• Test your balance and your oblique muscles! Lay on your side
• Place your left forearm on the floor and either, keeping your left knee on the floor or straighten both legs out and lift!
• Keep your middle tight and the movement controlled
• Slowly lower
• Repeat 8 times and swap sides

Pump it up

• Lay flat on your back
• Lift both legs a few inches off the floor
• Now raise yourself from your waist a few inches keeping your core tight
• Straighten your arms by your sides
• Inhale deeply and as you exhale pump your arms 5 times
• Inhale whilst pumping your arms 5 times, exhale pump 5 times
• Continue until you reach 100!

Opposites attract

• Lay in a plank
• Lift yourself up
• Lift your right leg and left arm
• Keep the movement control
• Lift and lower
• Swap – lift and lower
• Do 20 reps (10 for each size)

Legs away

• Stay on the floor
• Stretch both legs out in front of you and lift above your hips
• Lift your shoulders off the floor a few inches
• Keeping your abs “engaged” bring your right leg towards you
• Alternate keeping the movement controlled
• Breathe it out – repeat for a minute

These simple exercises shouldn’t take you more than 15 minutes to do  – so set aside some time, put the custard creams down and give it a go! Why not set yourself a 30 day challenge and see if you can tell the difference!

Walker Texas Danger