The Quick-Fire Core Workout You Can Do Anywhere

0
10

There’s no point having a set of abs if they’re all show and no substance. What makes a six-pack truly impressive is not just how it makes you look with your top off, but how it enables you to lift heavier and perform better.

This quick but intense complete core workout will sculpt and strengthen your abs for all-round gains. There are five moves in total, the first two done as a superset and the final three as a tri-set. Stick to the sets, reps and rest periods and take your abs training to another level.

Superset

For both moves of the first superset, try to not let your hands or feet touch the floor between reps. Keeping them aloft increases the workload on your upper and lower abs, which makes both moves harder but forces more muscle fibres into action and helps maintain more muscular tension.

1A Alternating leg raise

Targets Upper and lower abs

Sets 4 Reps 25 each side Rest 20sec

Lie on your back with your head supported in your hands. Raise both feet off the floor, then raise one foot as high as you can, keeping both legs straight. Lower it again, then raise your other leg. Alternate with each rep.

1B V-sit

Targets Lower abs

Sets 4 Reps 12 Rest 60sec

Lie on your back with arms and legs fully straight. Keeping them straight, contract your abs to bring your hands and feet up to meet over your middle. Pause at this top position, then slowly return to the start.

RECOMMENDED: Superset Workouts

Tri-set

For the first two moves of this tri-set try to make sure each rep is smooth and controlled, with a conscious focus on your entire core being tight and engaged, rather than rushing through them. The slower your reps, the more time under tension your abs must manage – and that’s the key to building greater definition, strength and stamina.

2A Plank with shoulder taps

Targets Entire core

Sets 4 Reps 25 Rest 20sec

Start at the top of a press-up. Brace your core, then lift one hand up to touch the opposite shoulder, then lower it again. That’s one rep. Repeat, alternating the shoulder taps with each rep.

2B Plank with toe taps

Targets Entire core

Sets 4 Reps 25 Rest 20sec

Start in a plank position, resting on your forearms. Brace your core, then lift one foot wide to one side. Pause, then return to the start. That’s one rep. Repeat, alternating sides for the toe taps with each rep.

2C Superman plank

Targets Entire core

Sets 4 Time 40sec Rest 60sec

Start in a plank position with your abs tight. Raise one arm and the opposite leg so they are fully straight. Hold this position without letting your hips sag for 40sec. That’s the set. To work both sides equally, raise your right arm and left leg in the first and third set, and raise your left arm and right leg in the second and fourth.

LEAVE A REPLY

Please enter your comment!
Please enter your name here