Abs Workout

Abs Workout

This workout is intended to give you the ability to exercise regardless of your location, access to a gym, and use of equipment. These exercises can be completed anywhere, you'll just need some space and a yoga mat or foam mat if you prefer a softer area for these exercises. You can complete the workout in a variety of ways; sets & reps, circuits, giant sets, or for time. Keep the Pro Tips in mind when completing the exercises to maintain correct form and prevent injury.   

Exercise 1

Major Muscle Groups: Rectus abdominis, external obliques, tensor fasciae latae, quadriceps

Pro Tip: Maintain the pelvic tilt towards your belly button throughout this workout, this will prevent lower back tension causing injury in long term.

Sit Ups
 

Exercise 2

Major Muscle Groups: Rectus abdominis, (Secondary muscles: iliopsoas, tensor fasciae latae, quadriceps, hip adductors)

Pro Tip: Lift your chest and shoulders off of the ground while looking toward your belly button, this fully engages the core throughout the movement. 

Keep your legs together by trying to pinch your ankle bones together.

 

Reverse Crunch
 

Exercise 3

Major Muscle Groups: Rectus abdominis

Pro Tip: As you reach for your toes remember to control the movement. This will make sure to get the most benefit out of the exercise. 

Toe Touches
 

Exercise 4

Major Muscle Groups: Rectus abdominis, transverse abdominis, obliques

Pro Tip: When rotating focus on making your shoulders face perpendicular to your lower body, this creates the correct rotating tension through the core. 

Sitting Torso Rotation
 

Exercise 5

Major Muscle Groups: quadriceps, rectus abdominis, hip adductors and abductors 

Pro Tip: Slow and controlled movement while tightening the core will provide the best use of this exercise. 

Try to squeeze your core muscles tight as your knee comes toward your chest. 

High Knees
 

Exercise 6

Major Muscle Groups: Rectus abdominis, hip flexors 

Pro Tip: Tilt your pelvis in towards your belly button to fully engage your core and protect your lower back. 

Raise your shoulders and chest while looking toward your feet for a deep contraction throughout the movement. 

Flutter Kicks
 

Exercise 7

Major Muscle Groups: Rectus Abdominis, hip flexors, quadriceps

Pro Tip: Tilt your pelvis in towards your belly button to fully engage your core and protect your lower back. 

Raise your shoulders and chest while looking toward your feet for a deep contraction throughout the movement.

Six Inch Holds

 

Exercise 8

Major Muscle Groups: Transverse abdominis, rectus abdominis, external obliques, gluteal muscles, deltoids 

Pro Tip: Tilt your pelvis in towards your belly button to fully engage your core and protect your lower back. 

Controlled breathing throughout the hold is best. 

 

Planks
 

Exercise 9

Major Muscle Groups: transverse abdominis, rectus abdominis, internal obliques, external obliques, hip flexors, quadriceps

Pro Tip: Focus on rotating your shoulders instead of moving your elbow to your knee. This creates the correct rotating tension throughout the movement. 

Bicycle Crunches
 

Exercise 10

Major Muscle Groups: Deltoids, abdominal muscles, obliques, triceps, quadriceps, hamstrings, gluteal muscles, hip flexors

Pro Tip: Although you can pick up the pace on these exercises to increase your heart rate, a slow and controlled movement squeezing your abdominal muscles as your knee comes to your elbow will create the most tension in the core.    

 

Mountain Climbers