Work Out of the Week: Science-backed Ab Circuit that Works

This extremely effective 10 minute high intensity ab circuit workout is what you need to carve out a strong core. It is quick, easy to follow and supported by science.

The combination of cardio and core-strengthening exercises is perfect not only for developing toned abs and obliques but also for toning your back (chicken-wings), shoulders and glutes(everyday is legs day). I believe that one doesn’t ever use any muscle group in isolation, thus whilst honing on a particular muscle, it is important not to leave all the other major muscle groups out.

Try to complete the circuit as quickly as you can; time your self, and see if you can improve the time daily.

Science-backed Ab Circuit that Works - Sofiticated

PLANK CRAWL

Put yourself in an upward plank position; lie on your tummy, elevate your body with your arms and your legs, engage your core and look ahead. Then moving side ways, take your hand and legs and crawl from side-to-side for a might.

TOP TIP: Aim to keep your Pelvis Bone neutral and your head facing forward.

KNEE-IN CRUNCH

Lie face up, place your finger tips behind your ears and extend your legs. Lift your legs about 5 inches above the floor, with your core engaged, pull your knees toward your chest and lift your should blade up.

TOP TIP: Avoid pulling your neck into the crunch

BICYCLE CRUNCH

Lying on your back, put your finger tips behind your ears, one knee bent and the other straight but off the ground. Lift you head and shoulders off the floor, bring opposite arm to leg as if cycling.

GLUTE BRIDGE

Lie on your back with your knees bent and your feet flat on the floor. Pop your hands on the floor, with your palms facing downward, up body planted on the floor, slowly lift your hips off the floor and squeeze your glutes at the top.

TOP TIP: Make sure the thrusts upward are slow controlled movements, the exercise is more effective this way.

Related Posts

by
Previous Post Next Post
0 shares