Abs. What dude doesn't want them? While what you eat (and don’t eat) is huge when your goal is to get ripped, working the superficial six- pack muscles along with their deeper stabilizer cousins is an important component, too. But you don't have to spend all day or even your whole gym session doing it. Whether you’re short on time and looking to get a quick blitz or wanting to tack on some extra core work to your longer weight training session, these routines from personal trainer Eric Emig of St. Louis’s Evolution Fitness can be cranked out in 1. No- Equipment Workout. It’s just you and your body, lying on your back, in this three- exercise circuit, which Emig suggests is especially good for beginners. Work up to doing it three times through. Basic crunches. Lie on your back, knees bent at 9. Cross your arms across chest with hands on shoulders, and crunch up, bringing elbows to thighs. Don’t let your chin touch your chest. Lower to start. Do 3. Leg raises. Still on your back, extend your legs long, and place your hands, palm- side down and stacked, under your tailbone. Hold your head and shoulders several inches off floor and press your lower back into the floor as you raise your legs straight up with heels together, as high as you can without your butt lifting up. Abs workouts 10 abs workouts under 10 minutes Get six pack abs—fast!—with these routines that will fire up every single core muscle.Slowly lower your legs back down until your heels are 6 to 1. Do 1. 5 reps. Single- leg hip thrust. Lying down with your arms out 4. Keeping the other leg extended and foot with toes flexed toward the ceiling. Thrust your hips high up toward the ceiling, sending your straight leg up so the thigh remains parallel to the thigh of the bend leg. Climbing The Ultimate Indoor Rock Climbing Workout Power through this 12-move workout to reach new heights in rock climbing. Timber ceiling beams are ideal for giving your home an Old World or Tuscan look. Made from highly-realistic fake wood and ship fast, within 3 business days. Do 1. 5 on each side. Bosu Core Workout“It’s great for those with low- back issues, as the Bosu provides support,” says Emig. Do this circuit straight through with no rest, then repeat from the top. If you have time, do the circuit twice through. Bosu crunches. Place your feet flat on floor while sitting on edge of Bosu. Fold arms across your chest and perform crunches, lifting the shoulders up toward the ceiling. Do 3. 0. Bosu plank. Flip Bosu so it’s ball- side down. Grasp the edges and hold a plank on straight arms for one minute. Bosu single- leg raises Flip the Bosu back ball- side up. Sitting on the edge as with the crunches, extend one leg up at a 4. With arms across chest, do 1. Switch legs and repeat. Bosu rocks With Bosu down, hold that push- up plank position again. Tilt the Bosu slowly left and right, completing 1. ![]() Bosu side bends. Line up your Bosu near a wall, ball- side up. Place your hip on the center of the Bosu and your feet against the wall two- feet apart, top leg in front of back. With your hands on the back of your head, crunch elbow toward hip for 1. ![]() Putting up coving. A DIY guide to planning and fitting coving including cutting coving mitre joints for internal and external corners, and fixing coving using coving. Why Remove Popcorn Ceiling When You Can Cover It With Drywall. Switch sides and repeat. TRX Core Workout. Emig recommends this one because it works both the core and the upper body. Do the circuit up to three times through. TRX knee- ins. Set yourself up in pushup position, with your feet in handles about 1. Draw your knees in toward your chest, then back out to plank position. Do 1. 5. TRX side pulses Lower the TRX handles to six inches from the ground. Come into a side forearm plank position, with your top leg in front, foot in handle, and bottom leg behind other foot in the other handle. Pulse your hip toward the ceiling then drop slightly toward floor. Do 1. 5 reps, switch sides and repeat. TRX mountain climbers From that pushup position with feet in handles a foot off the ground, alternately bring your knees to your chest for 1. TRX hip drives Sitting on the floor, put your heels in the handles six inches of the ground. With your hands on floor just outside the hips, push up to raise your butt off the floor while pulling heels in. Extend body back out until forming a straight line from head to heels. Medicine Ball Core Workout. A medicine ball is a great way to resistance train because it provides a dynamic way to provide instability. Emig suggests doing three rounds of these four moves. Ball pass crunches. Lie on your back holding the medicine ball in both hands. Extend hands and feet straight out so they’re angled 4. Bring hands and feet back together, take the ball in your hands, and repeat the extension. Do 1. 5 reps. Seated V- twist. Sit on the floor holding the medicine ball. With ball at chest and elbows out, slowly twist your torso as as far as you can to one side without moving the ball. Do 1. 5 on each side. Medicine ball planks. Form a basic forearm position plank with your toes together and balanced on ball for one minute. Want to make it harder? Lie back with the medicine ball held at your chest. Crunch up and throw the ball against the wall, catching it as you return to the start position. Cable Core Workout. With this routine, all the exercises are done standing up. Do up to three times through. Standing cable rotation. Place the cable machine handle at shoulder height. Stand with cable to your side and grab the handle in both hands, closest hand beneath further one. Step away so when arms are straight and facing pulleys the weight is still off the stack. With feet slightly wider than shoulder width and arms extended, rotate away from pulley, then slowly resist and rotate back toward pulley. In the same body position as above, your side to the cable and the handle grasped in both hands, press arms straight out in front of you. Hold for up to five seconds, then bring the handle back in. Do 1. 5 reps each side. Reverse cable wood chop. Lower the cable handle to the bottom. Stand with cable to your side in a wide sumo squat stance with your shoulders set back and your lower back flat. Hold the cable in both hands over top of your inside knee. Stand up and pull the cable across your body, twisting your torso and reaching toward the ceiling above your opposite shoulder. Untwist and lower slowly to the start position. Do 1. 5 reps each side. Extreme Plank Challenge. This endurance- focused plank routine is not for beginners, Emig says. Pushup position plank, 3. Rest 1. 5 seconds. Forearm position plank, 1 minute. Rest 3. 0 seconds. Side plank, 3. 0 seconds. Rest 3. 0 seconds. Side plank (other side), 3. Rest 3. 0 seconds. Forearm position plank, with one arm extended, 3. Rest 3. 0 seconds. Forearm position plank, with other arm extended, 3. Rest 3. 0 seconds. Forearm position plank, with one leg up and extended, 3. Rest 3. 0 seconds. Forearm position plank, with other leg up and extended, 3. Rest 3. 0 seconds. Pushup position plank, 3. Rest 1. 5 seconds. Forearm position plank, 1 minute. Abs with a Twist Workout. Adding a controlled twisting action really works the oblique muscles, Emig says. Aim for three sets. Crunch and punch. Grab a light pair of dumbbells. Sit with your feet flat on floor against the baseboard of a wall with knees bent. Lie back and hold a pair of dumbbells at your chest, elbows tight to your sides. While crunching up, punch with your right hand up and across your body to the left, then your left across to the right. Return the dumbbells to your chest and lower back to the floor. That's one rep. Do 1. Crossbody knee- ins. Start in a straight- arm plank. Bring one knee up toward the opposite shoulder and hold it there for two seconds, then return it to the floor; do the same movement with the other side. Do 1. 5 on each side. Plank to T- plank. Again starting in the straight- arm plank, rotate your entire body to one arm, so you’re in a straight- arm side plank. Hold for a count of two and then go back to center and repeat to the other side. Do 1. 5 on each side. Stability Ball Core Workout. It’s kind of a misnomer: This ball is all about incorporating instability. Work up to three rounds of these three moves. Ball pike. Start with hands on floor in a straight- arm plank and place your shins on stability ball. With your toes pointed and legs straight, pull and roll the ball towards you as you send your hips bending up toward the ceiling. Do 1. 5 reps. Straight- arm ball rotation. Lie with your upper back resting on the stability ball, feet flat on floor, knees bent at 9.
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