Krissy Cela’s Abs Workout For Women
The trainer, Instagram sensation and fitness app founder shares a five-move bodyweight circuit for your core
If you’re ever lacking for workout inspiration, just point your thumb in the direction of the Instagram icon on your phone and Krissy Cela’s account. There you’ll find plenty of ideas for gym sessions that target every body part, as well as a veritable feast of healthy recipes.
If that leaves you wanting more, Cela’s app, Tone & Sculpt, takes everything a step further. Workouts come with video form guides and are organised into training plans, while there are also tools to help you log which weights you used so you can track your progress over time. The recipes are also arranged into a customisable meal plan with a handy shopping list.
Cela has a positive, inclusive approach to fitness – just check out what she said after she agreed to share a core workout exclusively with Coach.
“Being fit does not mean having abs of steel by any means,” says Cela. “You can be physically fit and strong at any shape or size. However, having a strong core is important because not only does it improve posture and help to reduce back pain, it also helps to improve your overall performance in the gym. All compound movements, such as squats and deadlifts, require you to have a strong, engaged core throughout the movement. So whether your goal is to get in your best shape or just to tone up your tummy a little, give it a try – and remember you are doing this for you!”
How To Do This Workout
Perform the exercises in order with as little rest as possible. Rest for two to three minutes between rounds. Repeat for three rounds in total.
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1 Plank jump-in
Put your palms flat on the floor with your fingers extended forwards. Your hands should be in line with your shoulders. With your feet no wider than shoulder-width apart, press your toes into the floor. The closer together you bring your feet, the more your core is activated. Extend your arms and press your body up so your torso and legs are off the floor. Engage your core by tightening it. Jump your feet towards your hands – your feet should land underneath your hips. Pause and hold this position for a second. Jump your feet back to the starting position.
2 Alternating lying leg raise
Reps 10 each leg
Lie on your back with your legs straight and raised a few centimetres off the ground. Keeping your legs straight, lift one so that it is at a right angle to your body. Slowly lower until it’s just above the floor again. Raise the opposite leg and repeat the movement.
3 Plank hip dip
Position yourself in a plank position. Rotate your hips to either side. Try to dip as low as possible without touching the floor.
4 Bicycle crunch
Lie on the floor and place your hands behind your head. Contract your abs to lift your shoulders off the floor, making sure not to strain your neck during this movement. Bring your right knee up and use your abdominal muscles to move your left shoulder towards your right knee. Lower and repeat the movement with the left knee and right shoulder, and continue crunching on alternating sides of the body.
Plant your hands directly under your shoulders, as if you were about to do a press-up. Curl your toes into the floor and contract your glutes to stabilise your body. Your legs should be working in the hold too, but be careful not to lock or hyperextend your knees. Keep your neck and spine steady by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back. Hold this position for the required time.
The Tone & Sculpt app (opens in new tab) costs £13.99 and is available from The App Stor (opens in new tab)e (opens in new tab) and Google Play (opens in new tab). Follow Krissy on Instagram at @KrissyCela (opens in new tab)
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Jonathan Shannon has been the editor of the Coach website since 2016, developing a wide-ranging experience of health and fitness. Jonathan took up running while editing Coach and has run a sub-40min 10K and 1hr 28min half marathon. His next ambition is to complete a marathon. He’s an advocate of cycling to work and is Coach’s e-bike reviewer, and not just because he lives up a bit of a hill. He also reviews fitness trackers and other workout gear.