Try these Killer Ab Circuit Ideas

Try these Killer Ab Circuit Ideas

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Building up a strong core should be a critical part of everybody’s training programme. 

How to get a six pack is the question on everyone’s mind this time of year but, contrary to belief there’s more to it than just a clean aesthetic. Core exercises also help to increase power, strength and stability. It’s not just in the gym that having a strong core will help, strengthening your abdominal muscles provides a solid base for everyday activities from carrying your groceries to being able to stand up on your own two feet. 

If you're wondering how to get abs, or you're looking for a bit of inspiration, here are some ab blaster circuits that will help you on your way to building rock hard abs. 

Beginner 

  • 10 plank oblique twists. To do this, set yourself up in a side plank position. With one arm holding your weight and the other hand placed behind your neck, rotate your top elbow down towards the ground. Make sure you keep your hips up throughout the movement, and your elbow stacked under your shoulder to support your weight. 
  • 8- 10 leg lifts. Start off laying on your back with your arms on the floor beside you. Slowly raise your legs off of ground and then lower. If you want to make it a little easier you can always bend your knees slightly or lower your legs a little less.  
  • 20-30 seconds plank hold. Try and keep your spine neutral and core engaged through the exercise. 
  • 10 crunches. Laying on your back with your knees bent and feet flat on the floor, engage your core and lift up so that your head, neck and shoulder blades lift off of the floor. Hold this for a few seconds and then slowly lower back down. 

Do each exercise back to back followed by 30 sec- 1-minute rest. Repeat 4 times. 

Intermediate 

  • 12 plank oblique twists 
  • 12 leg lifts 
  • 12 plank jumps. Assume the regular plank position. Once you are stable, begin to jump your legs in and out, making sure that your spine remains as neutral as possible and your core is engaged throughout the exercise.
  • 15 crunches

Do each exercise back to back followed by 30 sec - 45 secs rest. Repeat 4 times. 

Advance 

  • 15 plank oblique twists 
  • 15 leg lifts with flutter kicks. For this you’re doing pretty much the exact same as a regular leg lift. However, as you begin to lower your legs to the ground you want to start lifting them up and down, alternating between the two to create a flutter effect. 
  • 15 plank jumps onto a dumbbell. As before, you want to assume a plank position and jump your legs in and out, only this time you are jumping your legs onto a dumbbell. This takes a lot of balance and control so don’t be disheartened if you struggle at first. Keep the movement slow and steady and remember, practise makes perfect. 
  • 18 crunches 

Do each exercise back to back followed by 30-sec rest. Repeat 4 times.

If you want to challenge yourself further, try incorporating a medicine ball or a TRX in the circuit. These will destabilise you and therefore challenge your core even more. 

Give one of these core circuits a go and let us know how you get on. 

 

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