My most effective Ab Workout
When it comes to work out my abdominal muscles I like to train them as hard as I train any other muscle group.
That is the only muscle group I train twice a week Friday and Sunday. Where the Friday training is only 4 minutes long with no brakes in between the diferent exercises.
The Saturday one is a real killer I do 30 minutes Work out untill my muscles start to burn.
For the short (5 minutes) ab workout I do 1 minute focused warm up.
For the longer (30 minutes) ab workout I do 5 minutes full body warm up.
Workout 1 (5 minutes)
Warm up
- Knee to Elbow Twists (30 sec.)
Starting Position - (Standing up right with hands on the ears, elbows out)
Move - (Lift Knee up twist the body and touch with the opposite elbow *keep elbows out, repeat the same with the other leg and keep alternating)
- Runing on the spot (30 sec. )
Starting Position - (Standing up right)
Move - (Running on one spot with knees high up)
Routine
- Plank (30 sec.)
Starting Position - (Front support - forearms flat on the floor /arms bend in the elbows/, straight body, looking forward)
Move - (Stay still)
- Mountine Climbers (30 sec.)
Starting Position - (Starting position is a Front support with straight arms, Shoulders are above hands and hands are a bit wider than the shoulders width, )
Move - (Draw one knee in, then extend, draw the other knee in and extend, then keep alternating the legs * the quicker you do the move the higher the heart rate will come, * make sure you are not elevating the hips )
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- SitUps (30 sec.)
Starting Position - (Laying flat on your back with arms crossed over your chest)
Move - (Lift your torso of the floorall the way up than slowly go down untill flat, the repeat
* try to keep your legs straight troughout the whole move * make sure you have the lower part of your back flat on the floor - not arched )
- Mountine Climbers (30 sec.)
Starting Position - (Starting position is a Front support with straight arms, Shoulders are above hands and hands are a bit wider than the shoulders width, )
Move - (Draw one knee in, then extend, draw the other knee in and extend, then keep alternating the legs * the quicker you do the move the higher the heart rate will come, * make sure you are not elevating the hips )
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- Leg Raises (30 sec.)
Starting Position - (laying flat on the floor hands up under your head)
Move - (lift both legs together all the way up, then lower them about an incht to the floor *back should be firmly pressed down to the floor)
- Mountine Climbers (30 sec.)
Starting Position - (Starting position is a Front support with straight arms, Shoulders are above hands and hands are a bit wider than the shoulders width, )
Move - (Draw one knee in, then extend, draw the other knee in and extend, then keep alternating the legs * the quicker you do the move the higher the heart rate will come, * make sure you are not elevating the hips )
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- Heel Touches (30 sec. )
Starting position - (laying down on your back, legs bent, feet flat on the floor, arms on the sides)
Move - (reach for your heel with the hand closer to it, go back to start position , reach for the other heel with the other hand, then keep alternating)
- Mountine Climbers (30 sec.)
Starting Position - (Starting position is a Front support with straight arms, Shoulders are above hands and hands are a bit wider than the shoulders width, )
Move - (Draw one knee in, then extend, draw the other knee in and extend, then keep alternating the legs * the quicker you do the move the higher the heart rate will come, * make sure you are not elevating the hips )
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- Single Knee Rise Crunch (30 sec. )
Starting Position - ()
Move - ()
- Mountine Climbers (30 sec.)
Starting Position - (Starting position is a Front support with straight arms, Shoulders are above hands and hands are a bit wider than the shoulders width, )
Move - (Draw one knee in, then extend, draw the other knee in and extend, then keep alternating the legs * the quicker you do the move the higher the heart rate will come, * make sure you are not elevating the hips )
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