3 Minute Ab Blast
Our newest fitness junkie, Monica, knows a thing or two about high intensity, sweat fuelled workouts that you can take with you anywhere. For a no equipment-needed, ab-blasting style workout. Check out this ab circuit below that will leave you feeling like you’ve melted your core.
‘Crunches w/ 3 Different poses’ x 10 each
1. Feet on the floor (conventional crunch) x 10
2. Feet in the air (knees bent 90 degrees) x 10
3. Feet in the air (legs straight up) x 10
Tip: Put arms behind the head to increase difficulty.
‘Down dog abs’ x 20
Start in push-up position (arms straight) bring one knee outwards all the way up to your shoulder on one side then on the other side. Repeat x 10 on each side.
Tip: Try bringing the knee as high as possible to contract obliques fully.
‘Plank jacks’ x 20
Start in planking position (elbows on the ground) with feet together. Jump & push feet outward, jump and bring feet together. Kind of like a star jump in the plank position, right?
Tip: Focus on keeping a straight back and tensing your abs.
‘Plank taps’ x 10 each side
Start in push-up position (arms straight, feet together). Tap opposite shoulder with hand, repeat on opposite side x 10 each side.
Tip: Focus on keeping a straight back and tensing your abs. Opening your feet wider will make it more difficult.
‘Mountain climbers’ x 10 each side
Start in push-up position (arms straight). Beginning running on the spot (bring knees to chest).
Tip: Try bringing the knee as high as possible to contract abs fully and think about curling your hips towards your chest.
‘Mountain climbers w/twist’ x 10 each side
Start in push-up position (arms straight). Begin by bringing opposite knee under and across to opposite shoulder to twist and target the obliques. Repeat on opposite side x 10.
Tip: Try bringing the knee as high as possible to contract obliques fully and think about curling your hips towards your shoulder.
Focus on breathing out on the ‘way-up/positive portion’ of the exercises to focus tension on abs. Also, think about curving your hips towards and ‘in to’ your chest to contract the abs fully.
This is a circuit style workout. If you find it difficult to do each exercise straight away, try splitting the circuit in half!
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