30 Minute Abs Workout
Abs Aren't Made in the Kitchen
You've probably heard the expression, "Abs are made in the kitchen!" This isn't totally true though... yes, the kitchen is important when your goal is visible abdominal muscles. But the muscles themselves aren't created there. They're EXPOSED there.
If you were to diet down to low enough body fat that your midsection tightened up BUT you hadn't done any ab training, there wouldn't be any muscle to see.
You have to strengthen and grow the muscles via working them in the gym. This isn't just so you can see them. Having a strong core is vital for injury prevention. The core stabilizes your body for all of the free weight movements you're doing and also just within day to day life activities.
This means you most definitely shouldn't neglect training these muscles.
The following ab workout should take you about 30 minutes. It's a combo of fast, fun plyometric movements, bodyweight work, and a swiss ball exercise I LOVE to spice things up.
The Workout
Training Instructions
This workout has 6 exercises in total. There are two supersets (labeled A and B.) When performing a superset, you must perform the superset exercises back to back without rest in between. Once you've completed one set of both exercises, you may take 60 seconds to rest. Then repeat for the given number of sets. This form of training increases the intensity AND saves you time by incorporating less rest!
Exercise Instructions
Plank Jacks
1. Assume pushup position and bend your elbows to lower your forearms onto the floor.
2. Engage your core and jump your feet outside of your hands.
3. Jump your feet back to the starting position.
Lying Leg Raises
2. Raise your legs, with knees straight, up until your hips are completely flexed.
3. Slowly lower your legs back to the starting position.
Swiss Ball Knee Tuck to Chest
1. Get on all fours and lift your knees onto a swiss ball so that your legs extend out behind you and your feet are in the air.
2. Engage your abs and slowly bend your knees so that they move in toward your chest. As you do this, the ball should roll forward toward your chest.
3. Once your knees are under your torso, slowly roll the ball back to the starting position by extending your legs behind you.
High Knees
1. Lift your hands to hip level and stand up straight.
2. Begin jogging in place and try to lift your knees up to your hands. Try not to move your hands toward your knees. Let the knees reach for the hands.
Snap Jumps
1. Assume plank or push up position on an exercise mat. Keep your hips slightly elevated and tighten your core.
2. Push off the ground with your feet, bend your knees, and bring your feet towards your hands in a jumping motion.
3. Explosively jump again, moving your feet back behind you so that your legs are, once again, extended behind you.
Tuck Jumps
1. Stand up straight with your feet shoulder width apart.
2. Bend at the knees and move your hips backward.
3. Launch yourself explosively into the air while bringing your knees up toward your chest.
4. Land on both feet with a slight bend in your knees to absorb the impact.
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