Let’s be real; you don’t hear many people say “YES, IT’S AB DAY!” because quite frankly they’re the least favorite exercise at the gym. Well they’re my least favorite exercises to do, which I usually have to force myself to get a set in.
If you have a gym membership, you probably have noticed there are a ton of ab machines available, but I wanted to provide an ab workout that can be done at your home or at the gym. They are pretty basic exercises in case you are new to the fitness world, but these exercises will also make it hard to sit up in the morning. 🙂
The goal of this ab circuit is to complete all five exercises before you rest and you will repeat this 3 times. You can also modify the amounts of each exercise to fit your needs.
~ 30 Crunches
~ 30 Sit-up Pull Through
~ 30 Heel Touches
~ 1 minute plank
~ 30 Second side plank on each side
I hope you guys enjoy!
Complete 30 crunches
Crunches will target the front/core section of your abs. Start by lying on the floor with your knees bent and feet flat on the floor. You will then lift your shoulders off the ground engaging your core and exhaling. Remember to BREATH! It’s extremely easy to hold your breath while completing abs, but remember to exhale to engage the core more. Then slowly lye back down with your shoulders touching the floor.
Sit Up Reach Through
Complete 30 sit-up reach throughs
I’m not sure what the real name of this exercise is called, but they are killer! Start by laying completely flat on your back just as you would for a crunch or sit up, knees bent, feet flat and spread apart on the floor. Put your hands out in front of you and as you sit up you will try to reach as far as you can between your legs. It’s not a full sit up, but you will go up further than a crunch and your back will come completely off the ground. Then Slowly lay back down.
This is another exercise that will target the core section of your abs.
Complete 30 heel touches
Alternating heel touches will target both sides of your obliques. Start by lying on your back with your knees bent and your feet flat on the floor. You will slightly raise your upper body to be able to alternate reaching for each heel.
Hold plank for 1 minute
I’m going to be honest, planks are very hard to get a correct form and it’s still something I need to focus on as well! It’s very important to not arch your back or let your core dip down and your butt shouldn’t be stinking up in the air. You want to make sure you’re engaging your core and not feeling pain through the back or arms.
Hold side plank for 30 seconds each side
Sides planks can me tricky to find your balance, but start out on your side, feet on top of each other and then lift yourself to the point that your head, shoulders, hips are all aligned. Again, remember to breath and not hold your breath for the whole 30 seconds.
One thing I learned along the way is that you cannot target fat loss. If you are carrying extra weight around the mid section or in general, you can’t hit abs for 6 months and expect to have a 6 pack. Healthy eating and cardio will play a huge role in loosing some of the extra pounds around your midsection.