Summer break is looming over us and many of you must be thinking, “I missed out on Spring Break, how can I get shredded for this summer?” Well the solution is easy and simple. I will break down a quick 15 – minute ab workout that will ensure you can achieve the look you want before summer break creeps up on us.
The Warm – UP
To begin our journey to shredded abs, first you need a good stretch. Stretching out your abdominals is a big part of preventing cramps and injuries, especially if you have taken an extended vacation from these exercises.
Step 1: Lay flat on a hard surface with your stomach facing the ceiling
Step 2: Bring your knees up to your chest.
Step 3: Move your knees from side to side while your chest and stomach remain pointed towards the ceiling. Continue this motion for the first 3 minutes of the ab routine.
Now that you are all loosened up it is time to enter the “Burn Out” phase of our workout routine! Get ready!
The Burn Out
The Burn Out consists of six, two minute ab exercises that are designed to give you a burn that you have never felt before. The most important tip to remember is that there are no breaks in between sets of the “Burn Out” phase of our work out routine. Most importantly these exercises will target the upper, lower, and sides of your abdominal muscles in order to get the perfectly sculpted set of abs you desire.
Exercise #1: Crunches
Now that we have entered the “Burn Out” portion of the workout, we will start with a very familiar ab exercise which are crunches. If you are not familiar with crunches, then simply lay down belly – up on a hard surface, interlock your fingers behind your head, and raise your head up to your chest then bring your head back down to starting position. Repeat this exercise for the remainder of the first two minutes of the “Burn Out”.
Exercise #2: Flutter Kicks
Now that we have reached the second exercise of the “Burn Out” routine, it is time to turn it up a bit! Flutter kicks will allow you to work your lower abdominals. If you are unfamiliar with this exercise then no worries! Simply lay flat on your back just like the previous exercise and place your hands flat alongside yourself. The next step requires you to keep your legs extended forwards. Next raise your legs six inches off the ground. Lastly move your legs up and down, be sure to alternate the movement of each leg. As one leg raises further up the other leg should be retreating resembling how you might kick your legs while swimming. Continue this motion for the next two minutes.
Exercise #3: Elbow Plank
Now that you are feeling the burn, it is time to hold on for dear life or at least hold an elbow plank! Elbow planks are an exercise that allow you to engage the whole six – pack while also substituting as a quick breather for the second half of the “Burn Out”. In order to do this exercise lay down stomach side down, and then raise up using your toes and elbows and hold this pose for the next two minutes. In order to visualize this exercise look at the image below.
Exercise #4: Toe Taps
Now that we are in the home stretch of our workout routine it is time for Toe Taps. Toe Taps are a great exercise to target your obliques or in other words those tough to sculpt side abdominals. Simply lay flat on your back, prop your legs up like you are about to do a crunch and alternately touch your fingers to your toes while keeping your arms straight for the next two minutes.
Exercise #5: Hundreds
Second to last exercise! Here we go guys, the next exercise is called hundreds. Hundreds are another upper abdominal work out that will serve us will in our journey to sculpted abs. In order to do a hundred lay on your back once again, keep your legs raised as if you are going to do a crunch, keep your arms straight out alongside your self. Lastly raise your arms six inches and thrust forward repeatedly for next two minutes.
Exercise #6: Elbow Planks once again!
Finally we have reached the last exercise of our 15 – minute ab workout routine! Be proud that you have made it to the finish line. The reason that elbow planks are popping up again as our final exercise is simply because it engages the whole six – pack and will allow you to cool down.
Thank you everyone for taking 15 minutes out of your day to try my 15 – minute ab busting workout. If you remember to do this workout 3 times a week before now and summer, you will have the abs you have been dreaming for your whole life, guaranteed!