Summer is almost upon us, but there is just enough time to shed that belly fat and build a six pack that will make heads turn your way. If you aren't interested in getting a six pack, you can still use this regime to tone up.
This will be an Ab workout you can incorporate into your regular workout, preferably at the beginning as you might forget or, indeed, not want to perform the exercises at the end because you are tired. You will be performing the exercises 3 days a week, with a good cardio workout on the off days to really get your body pumping. It is the cardio that really sheds the fat, the exercises merely tone up your Abs, so it is absolutely necessary to do. Combine regular workouts with a good clean diet to see the best results.
- Workout 1
A classic move to build a solid core. Lie on the floor with your knees bent and facing upwards. Place your hands behind your head and slowly sit up so your chest is touching your knees. Pause and slowly return to the starting position.
Floor Leg Raises (3x20)
This move really targets the lower abs which are regularly neglected. Lie on your back on the floor with your legs straight. Take a deep breath in, and keeping your legs straight bend at your torso and raise your legs upwards so they are at 90 degrees to the floor. Pause, then VERY slowly lower them to the floor.
- Workout 2
Plank (3x 30 second holds)
Assume the classic pressup position, then move down so you are resting on your elbows with your arms bend and forearms in line with your legs. Hold this position for 30 seconds. Once you find that easy, progress to 1 minute or more.
Hanging Leg Raises (3x8)
Grab a pullup bar with a wide underhand grip. Lean back slightly and draw your knees up towards your chest in a controlled manor, keeping them locked together during the entire move. Hold this position for 5 seconds and then return to the starting position.
- Workout 3 (Power Workout)
Floor Runners (5x10)
This exercise is a real tester, prepare to feel the burn! Lie on your back on the floor with your legs straight. Raise your legs a bit off the floor and hold. Perform a small crunch with the top half of your abs, just enough so you can feel the strain and hold this. At the same time, bend your knee and bring your left leg upwards to your chest, slowly return it to the original holding position. Repeat this movement with your right leg. Thats1 rep.
Sly Stallone Broomstick Twists (3x15)
Here is a exercise created by Sly himself, which he used to get a perfect set of abs and a rock solid core in the Rambo and Rocky movies. Set an incline bench with ankle supports to 45 degrees. Sit upright on the bench, making sure your feet are secure under the supports. Grab a broomstick and hold it behind your head or across your shoulders, supported by your outstretched arms. Twist left and right on the axis of the stick. You should feel an intense burn in your core.
ALTERNATIVELY, if you have neither a broomstick or a workout bench at hand, get into the situp position with your knees bent and secured under some form of weight. Situp slightly so you have performed a "half situp". Hold this position and extend your arms out to your sides, and start twisting left and right. After 15 reps on each side, return to the original situp position with your back on the floor.
Pressup Plank (3x1minute holds)
Get into the classic pressup position, with your elbows locked. Tense your abs and get ready for some pain. Hold this position for 30 seconds without lifting your bottom up to make it easier. Once you can hold it for 30 seconds, progress to a minute or more.
- Cardio Workouts
Have some fun with the workouts, but push yourself so that you are exhausted at the end.
Perform a combination of intervals and duration cardio, such as 5x 30 second sprints followed by a 15 minute period of steady state cardio.
Some forms of cardio that could be attempted include running, swimming, skipping, cycling or using machines such as rowing machines or elliptical trainers.