This abdominal workout is fantastic to add in to your normal training routine and you can perform it just about anywhere. You can put it at the end of your regular workouts, after a walk/run/cycle or as a stand alone core strengthening circuit. It shouldn’t take you longer than 15 minutes to do so even if you are short on time you can get an effective workout in without it being too hard, daunting or stressful.
*You will complete 3 sets of the circuit below.
*Move from one exercise to the next without rest.
*Rest for 60 seconds between sets.
1) RESISTANCE BAND KNEELING CRUNCHES – 12 REPS:
Try to keep your abs constantly engaged during this movement. This means you should not let them rest and feel a constant ‘burn’ as you perform the movement. As you can see from the video below – allow your back to round as you pull your head towards you knees using your abs and NOT using your arms.
https://www.youtube.com/watch?v=pgbaeE-XXr8
2) LEG RAISES – 12 REPS:
Keep your lower back pushed into the floor throughout the exercise. DO NOT go all the way to the floor and rest your feet and equally DO NOT go too high with the raise so you switch your core muscles ‘off’. To make this exercise easier perform the same movement but with one leg at a time.
https://www.youtube.com/watch?v=Sqz2BtqDBSk
3) MEDICINE BALL CRUNCHES – 12 REPS:
Hold the ball over your chest with your arms locked. Move the ball using only the flexion of your torso by driving your rib cage towards your hips. Squeeze your abs at the peak of the contraction (when you have raised the ball as high as physically possible) before slowly returning to the start position.
https://www.youtube.com/watch?v=rj4h3ddJGGU
4) MEDICINE BALL PLANK WITH TUCK INS – 20 REPS:
As with all of the other exercises during this workout you will keep your core constantly engaged throughout the movement by drawing your belly button towards your spine and squeezing like it owes you money. Pull your knee towards your elbow slowly and try not to let your foot touch the floor. Squeeze the knee towards the elbow and hold the movement for 2 seconds once you have moved your knee as close to your elbow as physically possible. DO NOT let your hips drop during the movement. To make this exercise easier perform a plank without any leg movement and focus on getting your core to work throughout the entirity of the exercise.
https://www.youtube.com/watch?v=l2uy1V67T3w
Remember that although genetics and diet have a huge impact on the development of your abdominal muscles some efficient direct training, when performed correctly, won’t hurt and will only benefit your physique.
