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The Optimum Ab Workout
To get a solid set of abs, it’s essential to hit your abdominals from varying angles. Obviously, you also need to be quite lean for visible abs, but if you’re not, it can be beneficial for your other muscle groups to maintain a strong core.
The following ab workout routine utilises bodyweight movements, and thus can be done anywhere. Whether we’re at home or in the gym, it doesn’t matter – we get this ab workout done. Abs can be incredibly neglected due to the majority of men throwing in a few ab exercises at the end of a workout when they’re already fatigued and ready to go home. If you wanted to increase your arm size, would you do two sets of bicep curls at the end of leg day? Nope.
So really focus during the below ab workout, dedicate the ten minutes it takes to complete it and make it a habit.
You WILL see results.
What We want you to do:
- Complete this ab workout 3 times a week, ideally Monday/Wednesday/Friday or Tuesday/Thursday/Saturday.
- Aim for 3 sets of each of the exercises below
- Be strict on yourself with one minute of rest between each set only.
- Ensure you are still hitting the gym with a proper structured program
#1 Jack Knives
Lie down on your back with your right foot flat on the floor. Keep your right knee bent, and your left arm extended overhead. Place your right arm to your side, palm flat on the ground. At the same time, reach your left hand and right foot up to meet together in the air. Return both to the floor. This is one rep. Repeat for 30 seconds on each side.
#2 Plank Ups
Start in a high plank on your hands with your arms completely straight, arms and feet shoulder-width apart. Bend one arm to bring the elbow and forearm onto the floor. Do this with the other arm. Now you’re in a low plank position with your forearms on the floor – elbows will be on the ground directly under your shoulders. When you bring your forearms to the floor, your elbows should be placed where your hands were just before. Push back up to the start position, where your arms are straight. Repeat for 1 minute.
#3 Arch Holds
Lie on your stomach, extend your arms and legs, but keep your knees and ankles together. Keep your head in line with your spine (looking straight up) and bring your arms and legs off the ground, squeezing your glutes as you hold for 30 seconds.
#4 Superman Plank
Assume a plank with your hands directly under your shoulders. Begin to walk them out in front of you as far as you can. Press your palms and fingers firmly into the ground. Imagine pulling down on the ground in order to activate your arms. Squeeze your glutes. Keeping tight, hold your body off the ground and try to maintain this position for 1 minute.
#5 Oblique V-Up
Sit on your left side so you’re balancing on the muscles along your glute (not your hip bone!). Lift your legs off the floor, leaving your left arm planted on the ground for support, and bring your right hand behind your head. Raise both your legs and upper body towards each other, until your right elbow touches your right leg (or as close as possible). At the top of the movement, your body will look something like a “V”. Repeat for 30 seconds on each side.
#6 Hollow Holds
Lie on your back with your arms and legs fully extended, squeezing everything tight. Press your lower back into the ground and slightly lift your legs and upper back. If you’re a beginner, hold this position. If you’re able for it, rock forward and back. Hold or rock for 30 seconds.
#7 Tuck Ups
Lie on your back in a hollow hold. Put your arms overhead, straighten your legs and lift them off the ground, pressing your lower back into the ground as hard as you can. To begin the movement, bend your knees and tuck them into your chest as you come up to a full situp, balancing on your glutes. Descend down in a controlled motion – don’t just fall back – and count as one rep. Repeat for 1 minute.
#7 No-Hand Flutter Kicks
Lie down on your back starting in the hollow body hold position. Place both hands behind your head and extend both legs. While pressing your lower back into the ground, flutter your legs in a small motion keeping them straight. Do this motion for 30 seconds or 1 minute.
These 8 exercises are an absolute killer. Make a routine of training your abs with this entire ab workout (or even a mix of a few!) and you’ll see changes in no time. If you have any questions regarding the ab workout please feel free to drop us a message!