Ab Workout

I recently started adding in an extra ab workout routine 2-3x week on top of following Kayla Itsines Bikini Body Guide (more on that here).  I took a few of my favorite exercises to create this routine which requires no weights or machinery meaning you can do it while binge watching Orange Is the New Black on Netflix.  This first round may be a piece of cake (calm down fellow foodies I don’t mean that literally) but by the last round you may be cursing me and if you aren’t then you’re awesome and you should go for a fourth round!  So here’s the deets:

50 ab bikes

40 oblique heel touches

30 heel taps

20 reverse crunches

45 second plank

Rest 1 minute and repeat 2 more times. 

 Ab bikes:

Lie on your back with your hands behind your head and your knees pulled in toward your chest.  Extend your left leg straight while rotating your upper body to the right, bringing  your left elbow to your right knee. Alternate sides in a pedaling motion. 

   
   
Oblique heel touches:

Lay on your back with knees bent and your feet flat on the floor.  Lay your arms straight by your sides. Lift your back slightly off the ground while crunching sideways and reaching your right fingers to touch your right heel. Repeat on the left side.  

 

Heel taps:

Lay on your back with your knees bent at 90 degrees and your feet flexed in the air. Lower one leg to the ground until your heel lightly taps the floor. Return your leg to starting position and repeat with the opposite leg. 

  
 

Reverse crunches:

Lay on your back with your knees bent at 90 degrees and your feet flexed in the air. Move your legs towards your torso while raising your hips off the floor. Pull your knees in towards your chest. Return to starting position and repeat. 

(I’m sparing you the daunting pictures on this one) 

Plank:

 Place elbows on the floor and ground your toes to the floor. Keep your back flat as your body should form a straight line from your head to your feet.  Hold for 45 seconds. 

 

Enjoy!

 

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