Abs from every angle
posted on 19/06/2015 12:32:00 AM
Abs from every angle
Try this ten-minute abs circuit to blast fat and build a stronger core.
FITNESS MODEL Andrew Psomadellis | IMAGES Dallas Olsen
The beauty of training abs is that it doesn’t have to be a long, elaborate process. These four moves can be done with minimal to no equipment, anywhere, any time! Move through these exercises one after the other, minimising your rest in between. You can start with just one circuit and move up to two or three circuits as you get fitter. Perfect for doing on its own or adding to the end of your regular gym sesh, this quick ab routine is suitable to perform up to three times a week. Do this for six weeks and reap the rewards of a more well-defined mid-section and a stronger core.
Bicycle Crunch 90 Seconds
Floor Crunch 20 Reps
Plank 90 Seconds
Oblique Twist 20 Reps
SETUP: Lie on your back with your legs elevated at about a 45-degree angle or flat on the floor as pictured. Place your hands at the back of your neck and raise your upper back off the ground.
ACTION: Bend one knee, bringing it toward your body, keeping your abs hollowed out. At the same time, rise up with your upper body, twisting your opposite elbow to the bent knee. Crunch down on your midsection, feeling your rectus and obliques working. Extend your bent leg back to the starting position. From there, move your elbow to the other knee as you pull it in. Alternate until you’ve completed all the reps on both sides.
SETUP: Get into a plank position with your forearms on the floor. Make sure your body is straight from your heels to the top of your head – don’t sag, pike at the hips or drop your head.
ACTION: Pull your abs in tight, hollowing out your lower abs without changing your body position. Control the position using the strength of your core and hold for 60 seconds, working up to two minutes.
TIP: As you progress and get stronger, try raising one leg about 20cm and holding for 30 seconds. Lower with control and switch legs.
This is an extract from Men's Muscle & Health Magazine Issue 10. To purchase your copy email firstname.lastname@example.org or subscribe online today.
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