The New Generation of Ab Work

WORKOUT
Tuesday, September 20, 2016
THE NEW GENERATION OF AB WORK

Do you want to fit perfectly into your dresses or suits? Is your belly starting to look like jelly and are you simply in need of an abdominal training booster? Strong abdominal muscles are essential for good posture and a strong physique; your core muscles are the main connection in linking your upper and lower body. All of your movements should essentially start from the core, and when they don’t, you are more vulnerable to injury. Your abdominals help stabilize your torso, and strong abs means a well-supported back and fewer back aches.

 

The good news is everyone has the ability to attain the perfect 6-pack or amazingly toned abdominals if they train correctly and remember that their stomach is not a garbage can! If you eat donuts… you will end up looking like one. Even though genetics, diet, and overall activity level impact the amount of fat stored in the tummy area, you can still achieve amazing results. The best way to reduce abdominal fat is a combination of aerobic and strength training exercise. Let’s get started.

Warm Up - Jump Rope
Warm Up - Jump Rope
Put on your tennis shoes and try this 3 minute interval training exercise set. Jump rope for 1 minute, perform jumping jacks for 1 minute, and finally, jump rope again for 1 minute. Take a 30 second break and continue with 2 more sets.
Standing Twists
Standing Twists
While standing tall, hold a medicine ball (weight can vary from 1 to 5 kilograms) and engage your belly while reaching up with your hands to an elevated right angle (inhale); then lower your hands with the ball to your left hip (exhale). Focus on tightening your core and using your abdominals to rotate. Repeat 5 slow, 5 fast… 3 sets right side and 3 sets left side.
Lunges & Ab Twists
Lunges & Ab Twists
While standing tall, step forward with the right foot and bend your right knee while keeping the left leg straight. Perform 10 lunges (straighten your right knee and then bend it to a 90 degree angle). Perform 10 more lunges adding abdominal rotational twists to the right side. Option: Do lunges with abdominal twist for 10 - 20 reps and repeat on other side.
Toe Taps
Toe Taps
Lie down on your back holding the medicine ball and bring your legs up to a 90-degree angle (option: bend knees). Holding the medicine ball, reach your hands to your toes and hold for 5 deep breaths. Start to lower your legs to the floor and hold for 1-5 deep breaths. Tighten your core and bring your legs back up to 90 degrees. Option: Extend arms with ball overhead and legs to a 45-degree angle; hold for 1-5 deep breaths, and then bring toes back to hands. Engage your abdominals and think about contracting the muscle first before you perform the exercise. Repeat 10 reps for 3 sets.
Abdominal Crunch
Abdominal Crunch
Lie down on your back holding the medicine ball to your chest. Engage abdominals and lift legs up to a 45 degree angle. Hold for 1-5 breaths and then lower your back down to the ground. Repeat 10-12 reps for 3 sets. Option: With legs up at a 45-degree angle, begin to perform scissor legs engaging lower core muscles.
Push-Ups
Push-Ups
Kneeling down on hands and knees, place your medicine ball under one hand. Engage abdominals and bend both arms into a push-up position. Keep your spine neutral and return back to starting position. Repeat 10-15 reps. Option: Do full push-up with knees off of the ground. Remember that the best way to diminish belly fat is to eat high protein, consume minimal fats, and stick to naturally healthy and fresh foods. Your abs are your best asset and will protect your back while minimizing the chance of injury.
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