3 Minute Ab Blast

 

Our newest fitness junkie, Monica, knows a thing or two about high intensity, sweat fuelled workouts that you can take with you anywhere. For a no equipment-needed, ab-blasting style workout. Checkout this ab circuit below that will leave you feeling like you’ve melted your core.

Exercise 1:

‘Crunches w/ 3 Different poses’ x 10 each

1. Feet on the floor (conventional crunch) x 10

2. Feet in the air (knees bent 90 degrees) x 10

3. Feet in the air (legs straight up) x 10

Tip: Put arms behind head to increase difficulty.

Exercise 2:

‘Down dog abs’ x 20

Start in push-up position (arms straight) bring one knee outwards all the way up to your shoulder on one side then on the other side. Repeat x 10 on each side.

Tip: Try bringing the knee as high as possible to contract obliques fully.

Exercise 3:

‘Plank jacks’ x 20

Start in planking position (elbows on ground) with feet together. Jump & push feet outward, jump and bring feet together. Kind of like a star jump in the plank position, right?

Tip: Focus on keeping a straight back and tensing your abs.

Exercise 4:

‘Plank taps’ x 10 each side

Start in push-up position (arms straight, feet together). Tap opposite shoulder with hand, repeat on opposite side x 10 each side.

Tip: Focus on keeping a straight back and tensing your abs. Opening your feet wider will make it more difficult.

Exercise 5:

‘Mountain climbers’ x 10 each side

Start in push-up position (arms straight). Beginning running on the spot (bring knees to chest).

Tip: Try bringing the knee as high as possible to contract abs fully and think about curling your hips towards your chest.

Exercise 6:

‘Mountain climbers w/twist’ x 10 each side

Start in push-up position (arms straight). Begin by bring opposite knee under and across to opposite shoulder to twist and target the obliques. Repeat on opposite side x 10.

Tip: Try bringing the knee as high as possible to contract obliques fully and think about curling your hips towards your shoulder.

Focus on breathing out on the ‘way-up/positive portion’ of the exercises to focus tension on abs.  Also think about curving your hips towards and ‘in to’ your chest to contract the abs fully.

This is a circuit style workout. If you find it difficult to do each exercise straight away, try splitting the circuit in half !

 

Sign up to our newsletter to receive workouts and other trainign tips just like this delivered straight to your inbox 

 

Share this great workout with a friend below:


Leave a comment

Comments have to be approved before showing up