Sunday, August 28, 2011

Extreme Abdominal Workout

Get those strong abdominal muscles with this hot exercise routine. It's touch and challenging and will push you to your max. This has become my favorite ab exercise routine. Each exercise last one minute.





Oblique Wake-Up Calls


While in side plank, take your free hand and put it behind your head. Hold your stomach taut as you lower and tap your elbow to the mat and back up. Do 1 minute on each side.


Knee Hugs

Start from a lying position with a medicine ball or barbell plate in hands. Thrust your upper and lower body together until you "hug" your knees. Do not allow your feet to touch the ground between repetitions to maintain tension on the abs. You can also perform this movement without weighted resistance.



Kettlebell Swing
Stand with your feet slightly wider than shoulder-width, while holding a kettlebell by the handle with both hands. Hike the bell back between your legs, then propel it forward to sternum level, keeping your arms straight by explosively thrusting your hips and straightening your body.




Windmill


Stand with your feet shoulder-width apart. Hold the kettlebell in your right hand. Lock the ball vertically above your right shoulder. While maintaining the lock, bend from your hips to the left, maintaining a straight torso. Return to the starting position and repeat. Perform the exercise on both sides.
Hanging Leg Raises
hanging leg raises

Hang from a pull up bar with a shoulder width grip
Keep knees slightly bent (legs almost straight)
Raise your legs while curling your pelvis upwards
Keep raising your legs until they almost touch the bar
Lower legs slowly back to starting position
Do not use momentum to lift your legs. Moving in a slow and controlled manner reduces how much you will sway.
Curling your pelvis insures that your abs are involved in this exercise otherwise its mainly your hip flexor that are doing the work.
Do this exercise for 7-12 reps.

Hot Potato Russian Twist


For cast-iron abs, sit on the floor, legs out in front of you, palming a kettlebell in one hand. Press your elbows tight against your ribs and lean back until you’re almost falling over. Quickly pass the kettlebell from hand to hand.

Alternating Superman
superman-lower-back-workout-3.jpg
Like Superman, but this time you alternate arms and legs. Lie on stomach. Right arm and left leg come up. Then left arm and right leg come up. Keep alternating sides repeating for 1 minute.


SPRINTER SIT-UP
Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee towards your right elbow while you swing your left arm back. Lower your body to the starting position, and repeat to your right for 1 minute then switch sides.

Scissor Kick
Lie face up on a mat. Place your hands underneath your lower back or extend them along the sides of your body. Keeping your legs straight, raise them a few inches from the ground.
Slowly cross one leg over top of the other in a scissoring motion, keeping them lifted from the ground at all times. Aim for 1 minute.

Abdominal Stretch
Abdominal stretch


Lay on the floor on your stomach
Place your hands on the floor at shoulder level
Lift your upper body away from the floor, straightening your arms
Keep your hips flat on the floor
Hold for between 10 and 30 seconds

Repeat 2 more times this workout routine from top to bottom. I KNOW YOU CAN DO IT! Tell me how you did!

9 comments:

  1. I'll just come out and say it: I'm slightly addicted to this routine. :-)

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  2. Update: Today marked the first time I successfully did the Hot Potato Russian Twist for the full minute!

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  3. OMG I've never had such a hard workout!! I love you and I hate you at the simultaneously! :) thanks for posting....love that i can do most at home!

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    1. Lol... I feel the same way about my routines.

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  4. I started the 2 week Goddess workout three days ago, but yesterday I wasn't able to get my ab workout, although I did get in 30 minutes of cardio at the gym (unfortunately I didn't have your workouts at the gym, i could have def done them there). But here on day three, I complete 2 sets of the ab workout before I started failing, but those two sets were awesome! I plan to do day three work out tonight!

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    1. Awesome girl, I hope to have a print it button up soon.

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  5. I don't have a pull up bar and I can't go to the gym to use one. Is there any other move I can do instead of the hanging leg raises?

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  6. I don't have a pull up bar and I can't go to the gym. Is there another move I could do instead of the hanging leg raises?

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    1. Just lay on your back on the ground with hands along side your body and lift your legs up and down.

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