How to get 'ripped' abs, according to celebrity PT who's helped Adele

Want ripped abs? The three simple plank ‘tweaks’ for a chiseled physique, according to celebrity PT who’s helped Naomi Campbell, Mel C and Adele

• Personal trainer to Adele and Mel C shares his easy ‘go-to’ plank routine for abs
• Three variations of planks could be the answer to chiseled abdominal muscles
• Do this workout at the gym or at home, simply grab a mat and a stability ball  

He’s the personal trainer who has helped the likes of Adele, Naomi Campbell and Ellie Goulding. 

But now Matt Roberts wants to assist you. 

The celebrity PT is sharing his abs workout that could give you a chiseled stomach and hulk-like core.  

All three of his exercises are jazzed up versions of the ‘plank’ — the same dull move that bores gym-goers across the planet.

Grab a mat and a stability ball, if you have one, and follow these three plank variations for ripped abs

Model Naomi Campbell pictured (left) at CNN heroes in New York December has been trained by Matt Roberts. Singer Adele pictured (right) at the Brit Awards in 2022, shed almost 7 stone in just two years

But Mr Roberts says these challenging plank variations are his ‘go-to’ moves for a strong core. 

One will make you shake as it tones your shoulders and obliques, another will put your balance and upper body strength to the test, while the third will give you that core you’ve always desired.

Simply grab a mat, and a stability ball if you have one, and follow these three steps. 

Side plank

The side plank is a killer core exercise move. 

It helps tone your shoulders, obliques (the sides of you abs), legs from heel to hip and strengthen your back.

The side plank, as shown by Matt Roberts, helps tone your shoulders, obliques (the sides of you abs), and legs from heel to hip. With this move make sure you tense your obliques in each lift and pull your stomach inwards for the best results

How to do it 

Laying on your side, place your top foot ahead of the bottom one and raise your body off the ground with your weight on one elbow. 

Keep your pelvis facing forwards at all times. 

From here, you can either hold on this position for 30-60 seconds or raise your body laterally up and down, dropping your hip towards the floor each time. 

Make sure you tense your obliques in each lift and pull your stomach inwards. 

You can complete this move for 30-60 seconds on each side holding the side plank. 

Alternatively, do 15-30 seconds of hip raises on each side and repeat it for 3-5 sets. 

Extended ball plank

Not only is this move great at toning your abs and upper body, it also strengthens your spine. 

The extended ball plank will also test your balance as you move along the stability ball. 

The extended ball plank, is not only great at toning your abs and upper body, it also helps strengthen your spine, which will do wonders for your posture. 

This is how to get toned abs using a stability ball. He advises to keep your stomach pulled inwards and to reach forwards until you feel increased work on the stomach and then return to the start position before repeating

How to do it 

This move is best completed using a stability ball, if you have one. 

Using the ball, get into a plank position with your elbows and forearms on the ball and your feet on the ground. 

Make sure you keep your feet shoulder distance apart.

Now, push/roll the ball away from you by extending your arms forward at the shoulder. 

While you do this keep your stomach pulled inwards. 

Reach forward until you feel increased work on the stomach and then return to the start position before repeating.

You can do this exercise for 10-20 reps, then repeated for 3-5 sets.

If you do not have a stability ball to hand, you can do this same exercise by sliding on a towel on a wood or ceramic floor, according to Mr Roberts. 

But he warns that it’s much harder than using a ball. 

Plank and reach

The plank and reach is another great plank variation that will tone your abs. 

It will help build strength in your abdominals and your back muscles.  

This plank position will help build strength in your abdominals. The plank and reach is another great plank variation that will tone your abs.

For this move you should keep your pelvic still and your body straight as you raise one arm and reach forwards ahead of you

How to do it 

Get into the plank position again. 

For this move, keep your pelvic still and your body straight as you raise one arm and reach forwards ahead of you. 

Try not to rotate the pelvis or raise the butt. 

Performing this in an alternating pattern for 20-40 reps.

Then repeat each set 3-5 times. 

HOW MUCH EXERCISE YOU NEED

To stay healthy, adults aged 19 to 64 should try to be active daily and should do:

• at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and

• strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

• 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and

• strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

• a mix of moderate and vigorous aerobic activity every week – for example, 2 x 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and

• strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days every week.

All adults should also break up long periods of sitting with light activity.

Source: NHS 

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