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.
Similar to the isometric plank, the isometric side plank, or side bridge, is an amazing exercise that engages the entire core region. Although it does engage the entire core, it isolates, or targets, the internal and external obliques. The obliques are located on the lateral (side) and anterior (front) parts of the abdomen and are used to flex and rotate the vertebral column, as well as compress the abdominal cavity by pulling the chest downwards.
The side plank/side bridge has multiple variations to help isolate a little different part of your core, depending on which variation you choose to use. The shoulder, or deltoid, also plays an important role in this exercise because it holds up the brunt of your body weight, so if you do have a shoulder injury or experience pain during the exercise, please refrain from doing this movement and proceed to do other core exercises to help target the obliques. (more…)