Tag Archives: abdominal

5 minute home ab circuit

27 Friday Mar 2015

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This ab circuit should be done 3-4 times a week either in the morning or before you go to bed. It takes only 5 minutes to complete so theres no excuse! This targets all areas of your rectus abdominis, internal/external obliques.

  1. Sit up twist – 30 reps

2. Crunch push through – 30 reps

3. Alternating side crunch – 30 reps

4. Leg raise – 30 reps

5. Double crunch – 30 reps

6. 1 minute plank

 

 

25 minute HIT cardio & Abs

19 Thursday Mar 2015

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Here is a quick HIT cardio & ab workout that only takes 25minutes to do. This workout can be done either in the gym or outdoors on a flat pavement/grass.

Box jumps – 3 sets of 20

Burpee push ups – 3 sets of 20

Treadmill interval sprints – 30 seconds sprint – 30 second off (10 sets)

 

AB circuit X3

Sit up twists – 30

Leg raise – 30

Vertical leg crunch – 30

Flutter kicks – 30

Abdominal blocks

05 Thursday Mar 2015

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Instead of the usual high repetition based ab workouts like sit up and crunches, this workout is going to incorporate weighted exercises which helps to really build the thickness of your rectus abdominis. This is a circuit based workout so make sure you take little to no rest in-between exercises and take no longer than 45second-1min breaks.

3 sets 

Hanging leg raise – 10-15 repetitions

Rope crunches – 10-15 repetitions

Med ball twists – of 15 reps (either side)

Cable wood chopper – 10-15 reps (each side)

My top 5 abdominal exercises

09 Friday Jan 2015

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Hanging leg raise – This is in my opinion the most effective exercise for the lower abdominals and really helps get that classic v line that everyone wants. I usually do 3-5 sets of around 15-20 repetitions on this exercise.

Abdominal pull down – The reason this is such an effective exercise is because unlike a lot of bodyweight ab exercises, with this you can actually up the weight on the cable machine to lower the rep range. Unlike crunches where you end up doing 30-40 before you even feel the burn.

Woodchopper – Although this targets mainly your obliques, it still hits your abs nicely. Remember your abdominals and obliques link on together so to get a great torso you will need to train both.

Double crunch –  The double crunch will target both your upper and lower area of your abdominals and also help increase your around core strength.

The plank – The exercise that everyone neglects, the plank is classic exercise which engages not just your abs but your entire core.

Complete 6 pack abs

27 Wednesday Aug 2014

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There are so many different views when it comes to how to actually get a perfect 6 pack.The other day i mentioned that abs are made in the kitchen which is completely true but I have also personally found that you need to train abs how you train the rest of your body, for example when you train deltoids you tend to hit every angle, when you train chest you also train every angle and perfrom different presses and movements that will in time will developed a well rounded muscle. So when it comes to abs why don’t you do the same? Another muscle that usually gets ignored are your internal and external obliques, well trained and ripped obliques gives you a great looking stomach and also helps the classic v line cut into your lower abs. I tend to hit abs with weight so I’m getting a rep range of 10-15 and then also mix it up with high rep exercises. Take this into consideration next time you hit your abs!