Abdominal Workouts for the Brave


One thing that I have to admit is that for all my gym experience, I have really never done any abs work.

Maybe once a week I will add in something that constitutes as a core work out, but that is it. I do have a few abdominal workouts in my head but I always find that I am too tired after a workout to do them. So this is designed to help people who are in a similar position to me.

I’m not sure if this is a lack of motivation that is fueling this, I doubt it, as I love the gym! So it must be poor technique on my behalf. I have looked around the Internet to try and find the answer but so far I haven’t seen what I am looking for. I need something that will fit seamlessly into my existing workout but will heavy enough that it works for me.

In the office there is a wealth of ab workout advice, so I thought I would share them out in case anyone is looking for some inspiration.

I will try and describe the best I can here!

— Whilst hanging from chin up bar (or an empty Smith Machine bar hooked at the top) Raise your legs for your ankles are above your neckline, do this 20 times for 3 sets.

— On the Dip bars hold yourself vertical with toes pointing to the ground, then draw circles (about shoulder width size) with your toes, 10 times clockwise and 10 times anti-clockwise, that counts as 1 set. Do this for 3 sets (60 revolutions in total).

— Again on the dip bar, raise your knees up towards your left shoulder, down, and then up again to your right shoulder, 10 on each so a set is 20 reps, do this for 3 sets.

— On the floor, hold a plank for 5 minutes, then hold one arm for 8 minutes and then hold the other arm for 8 minutes. (Don’t worry that’s all of it!)

These next few require a Medicine ball;

— Laying on your back with the Medicine ball behind your head, raise your knees up so they are level with your chest, at the same time as this raise the Medicine ball up and over so it finishes above your knees (all aligns above your chest) do this 20 times for 3 sets.

— Sitting up with your knees bent and feet off the floor (the ‘V’ position) hold the Medicine ball and twist with the ball going one way and your knees going the opposite way so your core is twisted. Do this 20 times for 3 sets. (NB do this slowly and controlled with a weight you are comfortable with, quick jerky movements can easy cause injury to your back.)

— Laying on your back and bring your knees up to your chest whilst holding the Medicine ball stationary above your head. Do this 20 times for 3 sets.

— Lying on your back with your knees up and soles of your shoes flat on the floor. Use your right hand to reach and grab your right ankle (keeping your back and shoulders flat on the floor) then left hand to left ankle and so forth until you have grabbed each ankle ten times (one set being 20 movements) do this 3 times.

— Using the Abdominal cradle lay with your legs straight out and your ankles crossed, and use the cradle to crunch 20 times, this is for 3 sets.




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