Abdominal Workout #2

Abdominal Workout #2

Along with coming up with my own core and strength training workouts, I am constantly looking online and in magazines for new ideas to improve my workout routines.  One of my favorite abdominal workouts is from Fitness Magazine. This workout includes 7 exercises that will help you get that firm core you’ve been working towards. I do three days of Abdominal Workout #1 and two days of this workout a week. If five days is too much for you, try doing two days of Abdominal Workout #1 and two days of this workout. I always alternate which workout I do every time I do abs so I don’t do the same workout two times in a row.  As your abs get stronger, you may find it easier to add an extra day to your routine.

Side Plank-Up (Same as Side Plank Raises)

side-plank-up

Targets: Rectus and transversus abdominis, obliques, and inner thighs

  • Lie on left side on floor with legs stacked and a rolled-up towel between thighs, propping torso on left elbow so that left forearm is perpendicular to torso. Make it easier: Stagger feet so that side of right foot is on floor in front of left foot for a wider base of support.
  • Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, then lower.
  • Do 10 reps. Switch sides and repeat. Do 3 sets.

Round Back

round-back

Targets: Rectus and transversus abdominis

  • Sit on a folded towel on floor with shoulder blades against a wall and knees bent, feet flat; make sure back is rounded. Place hands on floor near hips, fingertips pressed into floor.
  • Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10 pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: Keep left foot on floor and bring extended right leg toward you by grasping right calf with both hands. Hold for 30 seconds; switch legs and repeat.
  • Do 3 sets.

Fly Up

fly-up

Target: Rectus abdominis

  • Sit on a folded towel on floor, lean back to rest on elbows and place feet together on a wall in front of you so that knees are bent about 90 degrees.
  • Extend legs up, keeping feet against wall, then press rounded lower back into floor and squeeze abs as you lift arms to reach toward feet, elbows soft. Make it harder: Press feet into wall as you reach.
  • Do 20 pulses: Curl torso up 1 inch, then lower 1 inch.
  • Do 3 sets, hugging knees to chest to rest between sets.

Pelvic Scoop

pelvic-scoop

Targets: Lower back, rectus and transversus abdominis, obliques, and butt

  • Lie faceup on floor with back resting on folded towel, knees bent and feet flat on floor, arms by sides.
  • Cross right ankle onto left thigh just above knee so bent right knee points out to side; flex left foot so only heel rests on floor.
  • Rounding lower back and squeezing abs, lift hips off floor so pelvis tilts up toward ribs. Curl pelvis as far as you can without arching back; pull abs in to lift rather than press through left heel. Lower to floor.
  • Do 10 reps, holding the lift for 10 seconds on the final one. Switch sides and repeat. Do 3 sets.

C-Curve

images1

Targets: Rectus and transversus abdominis, quads, inner thighs, and calves

  • Stand facing a wall with legs together, squeezing rolled-up towel between thighs.
  • With knees slightly bent, hinge forward at hips to place palms on wall, arms extended, so that back is nearly parallel to floor.
  • Squeeze abs and towel as you rise onto toes, then do 20 pulses: Lower hips 1 inch, then raise them 1 inch. Make it harder: Start with knees bent 90 degrees so that hips are closer to knee level, then pulse.
  • Do 3 sets.

Flat Back

flat-back

Targets: Rectus and transversus abdominis

  • Sit on floor with lower back against a wall, knees slightly bent and feet planted wider than shoulder-width apart. Place hands on floor between legs and squeeze abs.
  • Press into floor with fingertips and lift feet about 6 inches. Make it easier: Lift and lower left foot; then repeat with right to complete 1 rep.
  • Do 3 sets of 20 reps.

Twisted Curl

twisted-curl

Targets: Rectus and transversus abdominis and obliques

  • Sit on a folded towel on floor with knees bent and feet flat on floor, then lean back to rest on elbows.
  • Press rounded lower back into floor, squeeze abs and curl torso up toward left, lifting arms so that both hands grasp outside of left thigh.
  • Maintaining curl, release hands so that both hover to outside of thigh and do 20 pulses: Curl torso up toward left by 1 inch, then lower 1 inch. Make it easier: Keep hands on thigh for pulses. Make it harder: Raise arms overhead for pulses.
  • Switch sides and repeat. Do 3 sets.

This is a great workout to incorporate into your routine.  Print this workout to refer to easily as you learn each exercise or go to http://www.fitnessmagazine.com/workout/abs/exercises/waist-slimming-ab-workout/?page=7 to see videos of each exercise.  Fitness magazine is filled with many great ideas geared towards women on how to stay in shape and healthy!

If you faithfully incorporate 4 to 5 days of abs into your routine, strength train, do cardio, and eat a healthy diet, you’ll reach your goals just in time for warmer temperatures. Remember…you can do it and good luck!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s