The Best Workout For A Stronger Core With Abby Mace
It’s time to get your sweat on, girls, as we bring you another blitz body workout from our AYBL Athlete fam.
This time round, we caught up with Abby Mace to shine a light on her go-to core workout. Consisting of hip dips and ab rollouts, it goes without saying that this is the real deal. Not to mention, if you’ve seen her incredible gains, then you’ll know for a fact this workout is well worth your while.
Ready? We just know you are!
@abs___1999 boulders #fittok #fitnessmotivation #fitness #gym ♬ original sound - Brett
Your core is your centre of gravity and core exercises, such as V-hold, help to build a strong core and sculpt your abs.
A strong core not only allows for stronger functional movement during exercises and everyday life, but can also help prevent injury, reduce lower back pain and stiffness and promote more efficient workouts overall.
So, let’s get to it! Over to you, Abs…
WHAT DOES YOUR TYPICAL WEEKLY WORKOUT SCHEDULE LOOK LIKE?
My workout schedule for the week usually consists of the following:
- Mondays: Push
- Tuesdays: Pull
- Wednesdays: Legs
- Thursdays: Push
- Fridays: Pull
- Saturdays: Legs
- Sundays: Rest
TAKE US THROUGH YOUR TYPICAL CORE WORKOUT, WHAT EXERCISES DO YOU RECOMMEND?
Plank, hip dips and ab rollouts are my go-to core exercises and I like to do 4 sets per exercise. This is the set I tend to follow and what I’d also recommend to build abs:
- Plank x 1 minute
- Ab rollouts x 12
- Hip dips x 80
Step 1: Plank
Planks primarily target the core, but also work the back, shoulders, chest, glutes and legs.
- Start in the press-up position and bend your elbows until your forearms are on the floor beneath your shoulders. Your body should be in a straight line from your head to your feet.
- Engage your core and look at the space between your hands to ensure a neutral spine position. Don’t let your head drop or stick your bum in the air.
- Hold this position for 1 minute or as long as possible and remember to breathe!
Step 2: Ab Rollouts
Also known as ab wheel rollouts, this exercise is highly effective in teaching you to activate your core stabilisers and in strengthening your abs in the correct way.
- Kneel down on a mat or pad and get an ab wheel and position it in front of you.
- Grab the handles of the ab wheel and place your full weight on it.
- From this kneeling position, cross your legs behind you and lift your feet off the mat. This will help stabilise you whilst also making the movement more challenging.
- Roll out only as far as you can keep your lower back straight.
- Pause here for a second whilst keeping your core engaged.
- Reverse the movement by squeezing your ab muscles even more and returning to the starting position.
It’s crucial to keep your elbows straight the entire time and to not change your lower back position in any way.
Step 3: Hip Dips
This exercise targets the abs, obliques and lower back while enhancing the flexibility of your spine and helping to improve balance, stability and posture.
- Start in a low plank position (see above).
- Rotate your hips to the right and dip your body almost to the floor.
- Return to the starting position and repeat on the left side.
- Keep alternating sides until the set is complete.
Make sure to keep your core engaged at all times, breathe slowly and deeply and keep your head and neck in a neutral position.
HOW OFTEN DO YOU TRAIN ABS?
Typically, I train abs once or twice a week.
WHY IS IT IMPORTANT TO TRAIN ABS?
Training core provides your extremities (limbs) a stable foundation to push and pull against. Think of your core as a protective girdle around your spine and, remember, the core doesn’t just include the abdominal muscles, it’s also the pelvic floor muscles and the erector spinae muscles in the lower back.
Training all your muscles to work together and stabilise your spine will help to prevent injuries and allow you to generate more force in your lifts.
IS THERE A CERTAIN ELEMENT OF CORE WORKOUTS THAT YOU LIKE?
I particularly enjoy core stability exercises, as this type of exercise is made to stabilise the spine during movements.
Core stability exercises include:
- Hip bridge;
- Plank;
- Side plank.
HOW DOES YOUR DIET HELP YOU TO ACHIEVE MORE DEFINED ABS? ARE THERE ANY FOODS THAT YOU RECOMMEND?
Your diet can reduce body fat which can help your abdominal muscles become more visible. Everyone has them, but sometimes they can be hidden underneath excess subcutaneous fat.
I recommend eating whole foods, such as fruit, veg, whole grains, certain meats and fish, and limiting your intake of processed foods, sugar, gluten and dairy.
HOW DO YOU KEEP MOTIVATED TO WORKOUT?
The truth is I’m not always motivated, but I made a commitment to myself meaning I show up no matter what. Dedication is more important than motivation.
WHAT WORDS OF ADVICE WOULD YOU LIKE TO GIVE OUR FEMALE COMMUNITY TO HELP THEM ACHIEVE THEIR GOALS?
My most trusted mentor one told me ‘procrastination is the thief of health’, just keep showing up, be consistent and remember, everyone has to start somewhere.
Amen!
We think Abs (or should we say Abs of steel?) has done an excellent job of inspiring our next abs session, are we right?
But don’t forget, girls, in order to ‘get abs’, you need to maintain a healthy diet, which as Abs said means eating plenty of whole foods and limiting your consumption of processed foods.
That being said, we never want to tell you what you can and can’t eat, instead, do what makes you happy! Besides, fitness is all about working towards goals that are attainable for you.
Psst… If you loved Abs’ core workout, then you’ll love our full body HIIT session with Katie Becknell. Check it out here.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!