Archive for Jun 12, 2013


Hello Peeps,

I hope everyone’s blessed.

I’m here to bring you another quick tip of the week. Today I’ll be discussing two simple things you can do to work your core and abs. Whether you are at work, lying in your bed, or just walking down the high street, these 2 things will help you see quicker results.

Since my 90 day body transformation, I get asked a lot of questions about what exercises I do for my abs. Truth be told, I don’t have a complicated routine… I stick to the basics and keep things simple.

However, while not in the gym, there are ways you can still work your core and abdominal muscles. I do these two movements everyday on top of my ab routine and I believe they have helped me with my ab development.

Do these two exercise I’m about to share with you for 30 days straight and watch your mid section tighten up.

1) Vacuums – Vacuums are a simple yet effective exercise. Some even call it a forgotten movement as it isn’t performed as much as it used to be. It was utilized a lot more back in the old school bodybuilding days and works by engaging the deep muscles beneath your abdominals (the Transverse Abdominis)

There are several layers of muscle in the stomach. You must learn to control the deeper layers to achieve the smaller waist look. 

How to perform the exercise

  1. Get comfortable and lie on your back
  2. Reach your arms over your head and keep your legs flat and straight
  3. Begin by exhaling as much air as you can
  4. Lift your chest and arch your back
  5. Draw in your stomach and hold for as long as possible


The above can also be applied whilst sitting up straight. Convenient for if you’re at work, school, college or any where you find yourself sitting up.

The exercise can be performed both easily and discreetly without anyone knowing your “squeezing in” a quick workout 😉

2) Abdominal holds (Tense and Release) – When you tense the abs, they are under contraction (just like any other muscle group). Muscles that are being contracted without any joint movement is known as a “Isometric” movement.

It is a type of training in which the joint angle and muscle length do not change during the contraction.

You’ll be surprised at how effective abdominal holds are!

How to perform the exercise

1) Inhale deeply through your nose

2) As you exhale, squeeze your abs as tightly as possible for as long as you can before releasing the contraction.

Be careful if you have high blood pressure as Isometric exercises can be dangerous due to the amount of pressure that’s built up.

(O yer, please note, I wouldn’t advice this exercise if you need to do a number two LOL – Seriously not a good idea)


When you first start performing this exercise, you may not be able to contract (hold) your abs for that long –  But that’s OK, we all have to start from somewhere. Use this as motivation for increasing the amount of time you can hold the squeeze, same goes for the Vacuums.

Once you reach day 30, there’s nothing stopping you from continuing and making it a daily routine.

Remember, a strong core helps with your posture, stability, balance and will avoid lower back problems later on in life.

Think of your core as a precious chain that links your upper and lower body together.

Just like your legs, it’s also apart of your foundation and should never be neglected when it comes to training.

And really……who wouldn’t mind having an attractive set of abs come beach time……….whatever age you are 🙂

Squeeze and hold until next time…

Stay Blessed Folks