Want your abs to burn? Then you've got to try Your Best Abs workout!
This workout works every part of your core and will leave your abs burning and feeling great! I use to do this workout with a few friends and we would add 100 reps each time we did it, it killed but totally paid off. It was fun to challenge ourselves (and our abs) to add more reps. This was a great way continue to break down the core muscles to continue to see results. This is why I created the Summer Ab Challenge. You can use this ab workout with the challenge by either increasing the amount of time you do the plank or by adding 25 reps to one of the exercises listed. You will without a doubt feel your core getting stronger and it will pay off!
The first two exercises listed can serve also as your warm up. You're engaging your core muscles but also warming up. Repeat standing twists and front jabs two times through and then you can rest before you begin the ab exercises.
With all of these exercises make sure you are drawing your belly button to your spine and engaging your core (keeping it tight) the entire time. When you are doing the floor ab exercises you want your back flat on the ground not arching up. I know a lot of people struggle with figuring out how to get their back flat on the ground and as your core gets stronger it will get easier but what I always tell clients is to try to turn your hips towards your core. That will help flatten your back to the ground and you will feel your core engaged right away. Try to maintain this position throughout the exercises.
The Ski Abs, Russian Twists and In/out Abs are all done sitting up but leaning back (hands behind you), with the legs off of the ground (resting at about 90 degrees) and balancing/resting on your butt. So when in this position you will keep a neutral spine (no arching) and... once again! core engaged
For the plank ab exercises make sure not to arch, use the hip curling trick (tuck hips under, towards core) for these exercises also. You want a straight line up from your legs to your shoulders keeping your butt/hips in line with your core.
YOUR BEST ABS:
You are standing, feet slightly farther than shoulder width apart with soft knees in a slightly squatted position
Rest 1 minute
These next exercises should be completed one after the other with little to no rest between
These exercises should be completed one after the other with little to no rest between
These exercises should be completed one after the other with little to no rest between
I will post how to do these exercises hopefully later today! If you have any questions, email me!
If you find this workout to be a little too hard to get through then try some of the options listed below for beginners. Also if you are breezing through this workout try adding some of the suggestions below! If you are doing these exercises correctly and at a good pace then it should be challenging- do not rush through the exercises. Take about two seconds to do each motion and that should help you keep a good pace.
For Beginners:
To make this workout more challenging:
This is a great workout that will challenge every muscle in your core! It can be a great addition to your cardio day or you can make it part of your morning regimen... of course, as long as you do not work the same muscles two days in a row!
Try this workout for your Summer Ab Challenge, I know you won't be disappointed!
. . . . Be Happy and Healthy,
This workout works every part of your core and will leave your abs burning and feeling great! I use to do this workout with a few friends and we would add 100 reps each time we did it, it killed but totally paid off. It was fun to challenge ourselves (and our abs) to add more reps. This was a great way continue to break down the core muscles to continue to see results. This is why I created the Summer Ab Challenge. You can use this ab workout with the challenge by either increasing the amount of time you do the plank or by adding 25 reps to one of the exercises listed. You will without a doubt feel your core getting stronger and it will pay off!
The first two exercises listed can serve also as your warm up. You're engaging your core muscles but also warming up. Repeat standing twists and front jabs two times through and then you can rest before you begin the ab exercises.
With all of these exercises make sure you are drawing your belly button to your spine and engaging your core (keeping it tight) the entire time. When you are doing the floor ab exercises you want your back flat on the ground not arching up. I know a lot of people struggle with figuring out how to get their back flat on the ground and as your core gets stronger it will get easier but what I always tell clients is to try to turn your hips towards your core. That will help flatten your back to the ground and you will feel your core engaged right away. Try to maintain this position throughout the exercises.
The Ski Abs, Russian Twists and In/out Abs are all done sitting up but leaning back (hands behind you), with the legs off of the ground (resting at about 90 degrees) and balancing/resting on your butt. So when in this position you will keep a neutral spine (no arching) and... once again! core engaged
For the plank ab exercises make sure not to arch, use the hip curling trick (tuck hips under, towards core) for these exercises also. You want a straight line up from your legs to your shoulders keeping your butt/hips in line with your core.
YOUR BEST ABS:
You are standing, feet slightly farther than shoulder width apart with soft knees in a slightly squatted position
- Standing twists- 30x (One full rep is twisting right and left)
- Front Jabs- 60x
Rest 1 minute
These next exercises should be completed one after the other with little to no rest between
- Circle Abs- 10x to the right and 10x to the left
- Butterfly Pulses- 30x
- Reverse Crunch- 30x
- Bicycle- 30x
- Flat Bicycle- 30x
These exercises should be completed one after the other with little to no rest between
- Ski abs- 30x
- Russian Twists- 30x
- In/Out Abs- 5 reps repeated 3 times
These exercises should be completed one after the other with little to no rest between
- Spider Plank 30x (One rep is going to the right and left- you can break up this exercises by doing 15 2x)
- Plank- 1 minute (Hold the plank position for one minute or as long as you can)
I will post how to do these exercises hopefully later today! If you have any questions, email me!
If you find this workout to be a little too hard to get through then try some of the options listed below for beginners. Also if you are breezing through this workout try adding some of the suggestions below! If you are doing these exercises correctly and at a good pace then it should be challenging- do not rush through the exercises. Take about two seconds to do each motion and that should help you keep a good pace.
For Beginners:
- Lower the # reps/exercise
- Break down the reps ex: 15x rest for a few seconds and then do 15 more
- Take out the bicycle, spider plank exercises
To make this workout more challenging:
- Add weights to the standing twists and front jabs. With the front jabs I wouldn't go over 5 lbs but you can go as heavy as you'd like on the twists.
- With weights (lighter weights) on standing twists extend your arms out in front
- Add more reps to any of the exercises
- Hold the reps at the top or peak of muscle engagement for 3-5 seconds on butterfly pulses, bicycle, flat bicycle, spider plank, or in/out abs
- Add weights to the Russian Twists and In/Out abs
- Add weights (can be dumbbells or a plate) to your back for plank. (** It is important that you do not arch your back due the weight on your back, make sure to keep correct form)
This is a great workout that will challenge every muscle in your core! It can be a great addition to your cardio day or you can make it part of your morning regimen... of course, as long as you do not work the same muscles two days in a row!
Try this workout for your Summer Ab Challenge, I know you won't be disappointed!
. . . . Be Happy and Healthy,