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Abs from every angle
18June/2015

Abs from every angle

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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.

THE WORKOUT

EXERCISE                DURATION/REPS

Bicycle Crunch                    90 Seconds

Floor Crunch                               20 Reps

Plank                                     90 Seconds

Oblique Twist                              20 Reps

 

Bicycle Crunch


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.

 

Plank

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 admin@fitmedia.com.au or subscribe online today.

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Categories: Health | Tags: abs, Andrew Psomadellis | View Count: (1233) | Return

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