Insane Abs

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Feeling good about your abs and the core strength? Then this course is made for you.To activate your abs with circuit training, this workout will pump up your abdominal muscles and bring your physique to a whole new level.


This Program is NOT intended for you, if you:

1.Are elderly(over 65 years old), pregnant, or disabled

2.Have diabetes, cardio diseases, lung diseases or other metabolic diseases

3.Have orthopedic conditions that are not yet healed

4.Are not suitable for exercise following your doctor's advice


Lets begin.

1. Single Leg Sit-ups-30s

Tips:

1.Raise your knee until your calf is parallel to the ground, with another leg on the ground

2.Reach your arms forward hard while crunching up

3.Keep your lower back on the ground

4.Engage your abs

Breathing:Breathe out while lifting the leg up, breathe in when coming down.

2. Knee Toucher-30s

Tips:

1.When reaching your knees, contract your abs, especially upper ones

2.Keep your chin tucked in while pulling your neck back

3.Keep your lower back on the ground

Breathing:Breathe out when touching knees, breathe in when coming back.

3. V Crunch-30s

Tips:

1.Tighten abs, straighten back

2.Keep your hands and knees fighting with each other

3.Hold still

Breathing:Do not hold your breath.

4. Russian Twist-30s

Tips:

1.Keep your abs contracted throughout the exercise

2.While twisting your torso, focus on the contraction in your abs and obliques

3.Sit on the floor with your torso slightly leaning back

Breathing:Breathe out when rotating to the side, breathe in when coming back to center.

5. Plank-30s

Tips:

1.Form a straight line with your head, shoulders, back, hips, knees, ankles

2.Tighten your abs, and do not sag your back

3.Prop your body up hard

Breathing:Avoid holding your breath during the stretch.

Repeat the above 5 moves once,Stretch will be required.

6. V Crunch-30s

Tips:

1.Tighten abs, straighten back

2.Keep your hands and knees fighting with each other

3.Hold still

Breathing:Do not hold your breath.


7. Single Leg Crunch-30s

Tips:

1. Lift up your leg 90 degree to the ground

2.Control your leg when coming down, don't  put down so fast

3.Keep core tight when put down leg slowly

Breathing:Breathe in when you put leg down, breathe our when you crunch.

8. Abs Stretch-60s

Tips:

1.Keep your legs on the ground, and push upper body up to stretch abs

2.Keep arms perpendicular to your torso

Breathing:Avoid holding your breath during the stretch.

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