Killer Ab Work Out You Can Do At Home
So you’re looking for an effective ab work out? I am sure that you’ve found plenty of abdominal workouts all over the internet. With so much information available it is sometimes hard to know what is going to work and what is going to be a waste of time. Well, here is a circuit type ab work out that you can do at home with little or no equipment.
You should always start out with a warm up that will get your blood circulating throughout the muscles that will be doing most of the work. You aren’t going to warm up your arms if you are working your legs.
Perform this circuit of exercises in 3 sets.
1. Plank on a Physioball. For beginners, kneel on the floor with your forearms on the ball and hold the position for 30 seconds. As you become better and need more of a challenge, raise up to your feet instead of being on your knees. From there, hold a push up position on the ball instead of using your forearms. If you want to add a little upper body challenge you can do a push up on the ball.
2. Spiderman Push Up 10x. To perform this exercise, start in a push up position. Imagine how Spiderman climbs a wall and move your left hand forward about 6 inches while moving your right knee just outside of your right elbow. At the same time, perform a push up. Return to the starting position and do the same thing on the opposite side.
3. Cross Body Mountain Climber 10x per side. To perform this exercise, start out in a push up position. Lift your right knee and move it toward your left elbow and return to the push up position. Now lift your left knee and move it toward your right elbow and return to the push up position.
4. Woodchopper 10x per side. To perform this exercise, begin with your knees and hips slightly bent. Your arms start on the outside of one of your knees. Stand up straight while moving your hands diagonally up and outside the opposite shoulder. Return to the starting position for 10 reps and do the same thing starting on the opposite knee.
If you progress from one exercise to the next without rest you should get a great cardio workout as well as a killer ab work out. Take a 1 minute break in between circuits and repeat for a total of 3 circuits.
