This 8 minute ab routine is here to knock the socks off your current ab routine. This routine is designed to be done in the gym, unless you have the correct equipment at your house. Good luck and have fun!
8 Minute Ab Routine:
(video examples of all exercises appear below)
Crunch on decline bench with arms behind head (1 minute): This exercise targets the entire core region including the low back. The goal is to perform at a moderate pace for one minute.
Leg raise on incline/decline bench (1 minute): This exercise isolates the hip flexors and lower abdominals. If you experience low back pain, slightly bend your knees and continue the exercise.
Machine crunch (1 minute): This exercise targets the entire core region. I recommend using a moderate (medium) weight and perform the exercise through it’s full range of motion for one minute.
Crunch and rotation on stability ball with tubing (1 minute): This exercise isolates the internal and external obliques, transverse abdominus, and abdominals. This is one of my favorite exercises. You can alternate sides for one minute or complete each side at a time for 30 seconds.
Roman chair straight leg raise (1 minute): This exercise targets the hip flexors and low abdominals. Not only does this exercise work the abs, but it tests that upper body strength, as well.
Crunch on bosu with arms behind head (1 minute): This exercise isolates the abdominals like no other. One minute is a long time on the bosu ball, but fight through it!
Double crunch on bosu with arms at side (1 minute): This exercise targets the entire core region. The double crunching motion and instability incorporates every single core muscle.
Kneeling cable crunch (1 minute): This exercise isolates the abdominals extremely well. This, too, is one of my favorite exercises.
December 18th, 2010