Hey folks, below is a quick but strenuous circuit to achieve those beautiful abs you desire! It’s 5 moves and you go at your own pace so there should be an intimidation because you’re fierce and you’re always up for a challenge!!! (WHICH I ABSOLUTELY LOVE ABOUT YOU!!) This sequence is for everyone, from beginners to the more advanced, because you’ll be able to alter it just a bit to best fit your needs.
There will be a range to guide you a bit: (but ultimately you decide and make sure to listen to your body!)
Beginners should complete two sets of 12 reps with a 15 second plank each set.
Intermediates should complete two sets of 13-14 reps with a 20 second plank each set.
Advanced should complete three sets of 14-15 reps with a 30 second plank each set.
Reverse Crunch:
Lie on your back with your knees together and your legs bent to 90 degrees and with your feet planted on the floor. Place your palms face down on the floor you can use them as support.
Make sure to tighten your abs and lift your hips off the floor. As you continue to tighten bring your knees into your chest. Hold for three seconds if you can then slowly lower your knees without arching your back. Repeat.
Scissors:
Lie on your back with your legs extended in front of you Raise both legs toward the ceiling. Make sure to keep your legs straight. Lower your right leg until it’s roughly 6 inches above the ground. Switch legs, and hold for about two seconds, and release. Continue to repeat this motion.
Plank:
Start by getting into a press position. Bend your elbows, make sure to place the weight onto your forearms and not your hands. Your body should form a straight line from your shoulders to your ankles. You should be in a calm position, if you feel stress in your body beginning to form your form may be off, reevaluate your form and try again! If you’re good and ready to go start to engage your core by sucking in your belly button. Hold for a 15-30 seconds depending on your fitness level. Please do not over do it!!
Elbow to Knee Crunch:
Lie flat on your back. Place your hands behind your head. Bend your knees and bring them up. Your thighs and hips should begin to form a 90 degree angle. With your elbows to side, lift your shoulder blades off the floor and hold. Now twist your upper body with your right elbow meeting your left knee while fully extending your right leg. Hold for about two seconds. Return to starting position and repeat with your left elbow meeting your right knee. Continue this motion.
Cross Mountain Climbers:
(This is very similar to Elbow to Knee Crunch!!!)
Get into a push up position. Make sure your arms are a big wider that shoulder width apart. Again, your body should form a straight line from your shoulders to your ankles. Tighten your core and make sure to keep it tight. Bring one knee toward the opposite elbow. Return to starting pushup position. Repeat on the other side.
And there you have it folks five steps that anyone can do! Remember you can always create a variation of this sequence that best fits your needs and as always make sure to listen to your body. If something doesn’t feel right do not force it, revaluate your position, make corrections and hopefully that helps. If it doesn’t it’s okay to move onto a different move! Absolutely no worries.
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