I, like many others, lead a busy life, despite the fact I get a fair amount of time in the gym in, I can’t live there 24/7, I have other things to do just like you. This is why I am sharing this Ab Workouts circuit which is time-saving and highly effective. You will most likely do it in 15-20 minutes but you will get the feeling of an awesome workout when finished.
This training session is actually so effective that I normally begin my daily workout with it or a similar variation. This circuit only contains four exercises all told but before starting, I recommend gathering all of the equipment needed before hand, like a stability ball and ab roller, this means you will be able to hit each movement in quick succession without rest.
If your ready to give your abs the best workout of their life then let’s go.
Monster Ab Workout
1) Hanging Leg Raise
3 sets of 12-15 reps.
2) Decline Crunch
3 sets of 15-20 reps.
3) Stability Ball Transfer Crunch
3 Sets of 12-15 reps.
4) Ab Roll-Out
3 Sets of 6-10 reps.
Hanging Leg Raise
This lower-ab exercise is pretty tough, you will soon feel what I mean. Find a suitable bar to hang from and keep your upper body stable, bring your legs up so that they end up above parallel to the ground. As you’ll be hanging, your core stabilizer muscles will activate to stop you swaying so much, keep your elbows unlocked and engage your core to keep yourself steady.
You can do this either with your legs extended or your knees bent, the former adds a greater challenge. To make it even harder, you can hold a dumbbell between your feet as you do each rep, you can also do them to the side to target the obliques as well.
A decline bench is needed for this ab movement. This will seem like a pretty basic upper-ab movement but you should never fully relax your abs when lowering yourself onto the bench so you have no rest between reps. Keeping the tension on the muscles like that from start to finish multiplies the burn.
There are no rules here, difficulty can be increased further by adding in a medicine ball or crossing over to one side to work the obliques too, push it further by leaving the medicine ball after muscle failure to extend the set like a dropset.
The goal here is to just kill your abs, no matter how tired you feel, you just have to get through it.
Stability-Ball Transfer Crunch
In the last two exercises, the lower and upper abs where hit separately, however during this one, you will hit them both with the same movement. A good tip to follow here is to not allow your heels or the exercise ball to touch the ground for the entire set, your abs should remain under tension the whole time.
Reach as high as possible to take or pass the ball. Getting your shoulder blades off the ground is the key to upper-ab development.
A good little twist on this exercise is to count to four on the descent rather than just speeding through the reps. This will put your hands and the ab wheel fairly far out in front of you, a much greater challenge than a short-range exercise.
Only after full extension should you engage your abdominals to bring the ab wheel back towards you. This will wear you out pretty quickly, especially if you have not done roll-outs this way before, try other rep speeds to work the muscles in different ways.
Tuck your chin but keep you head off your chest, remember to also round your back rather than arching it to better work your abdominals.
These ab workouts will surely get you working a bit harder than you have before in the abs section.
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