Welcome back Fit Life crew! This 4-move abs workout will help improve your core strength and tone your abs. It’s quick, effective and perfect for on the go! Ready to get your sweat on? Grab a mat, weight and bottle of water and let’s do this!! Don’t forget to tag me in your sweaty selfies on Instagram with #fitlifecrew!
Here’s the breakdown:
Move 1: Bicycle Crunches
- Raise your legs so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your feet together.
- Lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor – similar to the motion you’d make while pedaling a bicycle.
- Now touch your left elbow to your right knee. At the same time, straighten your left leg, keeping it off of the floor. Don’t forget to tighten those abs.
Bicycle Crunches
Move 2: Russian Twists
- Lie on your back with your knees bent and your feet placed flat on the floor about hip-width apart. Now sit about halfway up and with the weight or place your hands directly out in front of you.
- Take a deep breath and then exhale while slowly twisting your torso as far to the right as you can manage without changing the angle of your torso from the floor.
- Now inhale slowly and rotate your torso back to the starting position. Repeat by rotating torso to the left side.
Russian Twists
Move 3: Knee to Chest Plank
- Start in the plank position. Remember to draw in your lower abdominal muscles to help hold your body in a strong position. Keep your neck long and chin gently tucked in to maintain good spine alignment.
- Press your left foot into the floor, and draw your right knee into your chest. Pause, extend the right leg back out, and press both feet evenly into the floor. Repeat to the other side.Tip: Try to minimize any dropping of the hip or swaying of your body. Pressing firmly into your three point contact should help you maintain stability.
Move 4: Squat To Standing Abs Crunch
- Begin in a squat position feet hip-width apart, hands behind head.
- Shift your weight into your right leg, engaging your core to bring your left leg up to hip-height, bending at the knee.
- At the same time, squeeze your abs to twist your torso so that your right elbow comes to meet your left knee.
- Return to starting position and repeat on the opposite side.
Squat to Standing Abs Crunch
Complete each move for 1 minute. Come to standing and rest for 2 minutes. Repeat this sequence 3-4 times! Share this workout with your friends by clicking the social links!
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