Get stuck into this ab workout routine
Want more? You got it. We've already put together one ripper of an ab workout routine for you, so here goes another.
As is unavoidable, some exercises discussed on other pages on this site will be repeated here. Yet again remember that the number of reps are just for reference as I have no idea what your physical condition is. Half them if you need to, or do one of each if you're really out of shape. The important thing is to get started.
With all exercises, remember to exhale when contracting your abs, inhale when you relax.
1. Stomach flattener - 5 minutes
Again we'll start with a breathing exercise, this time the stomach flattener. Remember that you may feel dizzy the first few times you do this exercise if you're not used to deep breathing. Take care not to pass out here (unlikely, but possible).
Standing relaxed with your arms by your sides, inhale deeply, pulling your abs slightly in. After a full inhale, try to force the air from your lungs with your abs but at the same time resist the air escaping by closing your throat. Contract your abs powerfully while trying to force the air out. Hold for 5 seconds, then exhale and repeat.
2. Sitting bicycle - 20 reps
Let's get those lower abs into action. In a sitting position with your legs stretched out in front of you, lock your hands behind your head (don't drag yourself upright by your neck, let your abs do the work) and lean back at about a 45 degree angle. Lift your legs about 5 or 6 inches off the ground. Now pretend you are on a bicycle and start pedalling with those legs.
1 rep here equals one pedal motion with each leg. For example left-right-1, left-right-2, etc.
3. Rope jumping - 1 minute
The ever present aerobic part of the ab workout routine, and rope jumps are as good as it gets. You can do more than one minute here if you're in good shape.
4. Crossover crunches - 15 reps per side
Lie in the traditional crunch position. Cross your left leg over your right with your left ankle resting on your right knee. Now touch your right elbow to your left knee. Do 5 reps, then switch legs and do it the other way round until you've done 15 reps on each side.
5. Triple Impact Pushups - 6 reps
Just about halfway through our ab workout routine. Start in the pushup position with your hands close together beneath your chest. Do a pushup. As you push yourself up, adjust the position of your hands to shoulder width and do another pushup. No pause - it's one fluent movement! When you push up this time, adjust your hands wider than shoulder width and do another pushup. Now when you push up bring your hands back to shoulder width, then back to close together where you started.
That's 5 different pushups in one smooth sequence. 1 rep is from where you hands are close together to where they are close together again. 6 reps gives you 30 pushups, and you'll feel it.
6. Static jumps - 20 reps
Again, I can't leave this one out. Static jumps is a must in any ab workout routine. Go down into the pushup position, arms about shoulder width apart. Now jump both your feet forward so that they land between your hands. Kick back again into the pushup position and repeat. Exhale when you jump your feet, inhale when you go back.
7. Suspended leg lifts - 10 reps
Ok, how you do this will depend on what you have available. You can do the pull-up bar version or the parallel bars version.
Grab onto a pull-up bar and hang, hands about shoulder width apart. Keep your arms straight and lift your legs until they're at about a 90 degree angle to your body. You should keep your knees slightly bent. Keep your legs there for a count of two and then slowly lower them. Remember to focus on your abs throughout the exercise - make sure you crunch them as much as possible.
A sturdy chair with two arm rests can also work here if you don't have a pull-up bar or parallel bars. Sit in the chair, then push yourself up on the arm rests so your butt is in the air. Do the leg lifts from here.
8. Rope jumping - 1 minute or whatever you feel like
Another rope session just to get you upright again and moving freely, and of course to get that heart rate up a little more.
Adjust the length of your rope jumping sessions to your fitness levels. I say 1 minute, which may be too much for some and peanuts for others.
Do whatever works for you.
9. Frog crunches with 5 second hold - 10 reps
Frog crunches are slightly more challenging than regular crunches. Lie in the crunch starter position, with your knees bent. Now drop your knees sideways to allow the soles of your feet to come together. Do 10 crunches in that position, holding each for 5 seconds. You'll see that in the frog position your abs work harder to hold the crunch than in the classical position.
And there you go. Another kickass ab workout routine.
