Main Goal: Abs Strength Days per Week: 2 days
Training Level: Intermediate level Time per Workout: 30 mins
Program Duration: 8 Weeks Equipment: Stability ball,
Single medium-weight dumbbell.
A strong abdominal wall is your secret weapon. Not only does it make you feel good and look good but it becomes a performance multiplier in everything you do. Because the abs are used to transfer power from the lower body to the upper body and vice versa, a strong abdominal wall enables this to happen with the minimum amount of loss. When you have ripped abs, therefore, you run faster, lift better, feel stronger and look good naked.
Work your abs from all angles with this easy to follow and modify routine designed for all levels of exercisers! Beginners, try this circuit once through with only the basic options. Once you feel ready to try more, try working your way up to 3 rounds of the circuit and feel free to add weight to the moves to make this more
Exercise |
Sets |
Reps |
Walkout |
2 |
20 reps |
Hollow Body Hold |
2 |
45-60 sec |
Leg Lowers |
2 |
10-15 reps |
Bicycle Crunches |
2 |
60 sec |
Stability Ball Plank |
2 |
60 sec |
Side Plank |
2 |
30 sec holds on each side |
Spiderman press-up |
2 |
10-15 reps |
Bird dog |
2 |
30 sec holds on each side |
Dumbbell side bend |
2 |
15-20 reps for one set |