The Mother Of All Ab Workouts


We aren’t joking with the title of this exercise: It’s harsh. And incredibly efficient.
You can do the whole regular in 4 minutes, but if you desire a real challenge, rest two minutes, and try a second round- and even a 3rd. We guarantee it’ll be an ab exercise you will not soon forget.

1.Plank

plank

1 Reps
For: 20 Seconds
SPECIAL INSTRUCTIONS: Hold for 15-20 seconds, and after that move on to the next exercise.

  • Assume it is a pushup position, but bend your elbows and rest your forearms on the floor. Your body must form a straight line from your head to your ankles.
  • Now tighten your abs as if you were about to be punched in the gut. Maintain this contraction. Breathe deeply.

2.Lying Hollow-Body Hold

lyinghollowbodyhold

1 Reps
For: 20 Seconds
SPECIAL INSTRUCTIONS: Hold for 15-20 seconds, and after that move on to the next exercise.

  • Lie on the back with the feet together and the toes pointed. Squeeze your legs together.
  • Raise the arms overhead, keeping them straight. Clench your glutes, brace your abs (as if you were about to be punched in the gut), and pull down your shoulders and ribs.
  • Now raise the head, arms, shoulders, and legs a few cm off the floor and hold this position for the prescribed time.




 3.Hollow-Body Bridge Hold

hollowbodybridgehold

1 Reps
For: 15-20 Seconds
SPECIAL INSTRUCTIONS: Hold for 15-20 seconds, then move on to the next exercise.

  •  Lie on the back with your feet together and your toes pointed. Squeeze the legs together.
  • Place the arms out to your sides at a 45-degree angle from your body, and press your palms on the floor.
  • Clench your glutes, brace your abs (similar to as if you were about to be punched), then pull down the shoulders and ribs.
  • Now lift the hips off the floor a few cm while maintaining ground contact with your feet, shoulders, and head. Hold that position for the prescribed time.

4.Goblet Squat

Max Reps
For: 1 Minute
SPECIAL DIRECTIONS: Go as heavy as you can and take 5 seconds to lower and 5 seconds to push yourself back up. Perform for 60 seconds. Then move on to the next exercise.
  • Stand with your feet slightly beyond shoulder width. Hold a dumbbell vertically in front of your chest, cupping the top head in both hands, with your elbows pointing down.
  • Push your hips back and squat down until the tops of your thighs are parallel to the floor (or as low as you can comfortably go). As you lower, imagine that you’re screwing your feet into the floor by actively pressing your ankles, lower legs, and thighs outward. (Your feet won’t move, but you’ll be creating tension.)Pause, and push yourself back up to the starting position. You can also use a kettlebell instead of a dumbbell.

5.Suitcase Carry

Max Reps
For: 1 Minute
SPECIAL DIRECTIONS: Use a heavy weight. Walk forward and backward for a minute. Switch arms after 30 seconds. Then move on to the next exercise.
  • Stand tall, and grab a dumbbell or a kettlebell in your right hand and let it hang at arm’s length by your side.
  • Keep your chest tall and brace your core—pretend as if you’re about to be punched in the gut. Maintain that contraction the entire time.
  • Walk forward for the prescribed distance or time.

6.Situp to Hipup

 situptohipup

Max Reps
For: 1 Minute
  • Lie on the floor on your back, with your arms straight over your head, palms up.
  • Keeping your back flat, raise your torso to a “sitting” position. At the same time, place your hands palms on the floor next to your hips and bring your feet closer to your glutes by bending your knees.
  • Press your hands into the floor, and push up your hips until your body forms a straight line from your shoulders to your knees.
  • Reverse the movement back to the starting position. That’s 1 rep.





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