Tammy Hembrow Fitness + The Top 5 + 3 Exercises For The Perfect Abs

Tammy Hembrow Fitness –  Here are some of the most powerful fitness tips that Tammy Hembrow offers to have your body in amazing shape and health. Use these tips along with some of these effective and epic exerciese that you can use to have ripped 6 packs as well as strengthening your core. To have defined abs, balanced with each other and with a perfect appearance, it will be necessary to exercise each of the four muscle groups that make up the abdomen.Top Tammy Hembrow Fitness Tips

With the equitable training of these muscles, in addition to earning faster results, the frequent mistake of doing sit-ups incorrectly is avoided, something that frustrates people.

A repetitive error is to invest a lot of time in the training of a single muscle group, marginalizing the other three. With this, the definition process will not be as expected.

What are these muscle groups? Where are they?

The oblique abdominals divided into internal and external are on the sides of the abdomen.

The first of these are deep muscles below the external oblique abs, which help maintain posture. The latter sit underneath from the arm, almost reaching the waist and cover the internal oblique abdominals.

The third group to work is the transverse, internal muscles that run horizontally the center of the abdomen. By working them a type of natural girdle is molded, which tones the way the stomach looks and stabilizes the pelvis.

The fourth and last group is the most superficial: the rectus abdominis muscle. By being toned and reducing the fat that covers it, it is recognized as, six-pack. It goes from the sternum to the pelvis and is responsible for helping to flex the spine.

The following are exercises that combined in different routines, will favor developing each one of the muscular groups necessary to mark the abdomen.

1. Abdominals with medicine ball

Abdominals with medicine ball

The exercise works the internal and external oblique abs, the transverse muscle of the abdomen and the rectus abdominis muscle.

How is it done?

  • Lying on the floor, hold the medicine ball over your head.
  • The knees will be slightly flexed as if they were doing abdominals.
  • Do the abdominal flexion movement keeping the arms stretched with the ball on the head.

Burn More Belly Fat With This Medicine Ball Ab Workout


2. Crunch on knees

Crunch on knees

The exercise works the rectus abdomen muscle and the internal and external oblique abdominals.

How is it done?

  • Kneel with support of the left arm ensuring that it is aligned with the shoulder.
  • Raise the left leg to the level of the waist and the right arm forward, at the level of the shoulders.
  • Contract the abdomen by flexing both the knee and the raised arm towards the center of the body.
  • Perform the same exercise changing arms and legs.

Another way to make them in the video below:

Knee-Touch Crunch


3. Dead bug

Dead bug exercise

The exercise works the transverse abdominal muscle and the internal and external oblique abdominals.

How is it done?

  • Lie on your back with your legs raised, knees bent at hip level and calves parallel to the floor.
  • Keep your arms raised with your palms facing forward and tense your abdomen.
  • Exhale as you lower your right arm and leg slightly. At the same time bring the left leg towards the chest.
  • Keep your lower back next to the floor during the entire exercise.
  • Repeat the routine changing arms and legs.

Build a stronger core with this exercise – The Deadbug – Tips


4. Toe dip

The exercise works the transverse abdominal muscle.

How is it done?

  • Sit on the floor with the support of the elbows, palms of the hands, with both knees bent and the calves elevated parallel to the surface.
  • The palms will be at the level of the lower back and will function as support.
  • Tighten the abdomen, inhale and flex one of the knees to touch the ground with the tip of the foot.
  • Return to the starting position and repeat the exercise with the other leg.

Toe Dips Target Your Deep Ab Fat


5. Roll back on pilates (roll back)

Roll back on pilates (roll back)

The exercise works the rectus abdominus muscle.

How is it done?

  • Lie on a flat, solid surface with your knees bent at 90 degrees and your feet flat on the floor.
  • Bring the torso to the knees with the arms straight towards the front at the level of the shoulders and the outstretched palms.
  • Release air while returning to the initial position without lying down at all, curving back.
  • Breathe and do the exercise again.

Pilates Obliques Roll Back Exercise Video


6. Roll back with turning


The exercise works the rectus abdominus muscle and the internal and external oblique abdominals.

How is it done?

  • Place the right arm behind the head and move the left one with the palm inwards with the fingers stretched in the direction of the right knee, making sure to move the torso, when descending the back toward the ground.
  • Do the same with the other arm and re-do the roll back.

7. Bicycle abs

Bicycle abs

The exercise works the transverse abdominal muscle and the internal and external oblique abdominals.

How is it done?

  • Lie on the floor leaning on the lower back.
  • Interlace the fingers and place them behind the head.
  • Bring the right knee to the chest while lifting the left shoulder blade from the ground. The left leg should be kept completely straight at a 45 degree angle.
  • When the left shoulder blade is raised, the elbow on the same side will be brought to the right knee, which has been bent towards the chest.
  • Make sure you are moving the rib cage and not just the elbows. Then change arms and legs.
  • With the exercise there will be a slow and controlled pedaling movement.

Great Exercises for Your Abs – Bicycles


8. Strides with Jump

Strides with Jump

The exercise works the rectus abdominus muscle.

How is it done?

  • Advance the right foot more or less one meter away from the left.
  • Flex the knees by lowering the torso and lifting the heel of the left foot.
  • Make a jump changing the position of the legs in the air, that is, advancing the left leg in this case and, when falling, return to flex.


The work of the four muscle groups of the abdomen will add a good diet and the burning of calories.

These exercises will also be combined with a cardio routine and the conditioning of the other muscles of the body will not be neglected.

If you liked this article, share it with your friends on social networks, so that you also know the best exercises for a marked abdomen in women.

Tammy Hembrow Fitness and Health

Tammy Hembrow Fitness and Health

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Tammy Hembrow’s Workout & Fitness Tips


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