Saturday, 8 June 2013

Super Quick Ab Challenge

Hi Everyone, so today is the quick ab toner workout. So this is one you can do if you don't have much time. Ready to feel the burn and see results...

Start with;

20 ab crunches
5 lying leg raises
30 second plank
10 crunches
(Rest for 30 seconds)
10 mountain climbers
10 lying leg raises
20 bicycles
30 second plank
(Rest for 20 seconds)
10 oblique crunches (left)
40 second plank
10 oblique crunches (right)

To make this workout easier you can extend recovery to an extra 50%.

To make this workout harder you can reduce recovery by 50% and do 10% more reps on each exercise.

How to do the exercises:

Crunch: Lying on the ground on your back with your knees bent. Lift your chest slowly a tiny bit towards your knees and hold for 3 seconds. To make this harder hold for longer.

Lying leg raises: Lie on your back with your hand resting at your side. Keep your feet together and slowly lift your feet up. Hold for 3 seconds and slowly bring them back down. The aim is to keep your legs controlled.

Plank: Lie on your front and lift up with your feet and use your arms to balance your parallel. You want a straight line to run from your body.

Mountain Climbers: Standing on all fours, bring your knees towards your chest alternating each leg.

Bicycles: Lie on your back lift up your chest, the same amount you would for a crunch and then extend each leg out and in. The motion as if you were riding a bike.

Oblique crunch: These you do your Standard crunch but tilt towards one side. If it was a "left oblique crunch" you would go to the left side after you come up.

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