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Quick Home Ab Workouts

Quick Home Ab Workouts

Here is the situation and I don’t mean Mike Sorrentino! You
are at the gym finishing up your workout consisting of cardio and resistance
training and after 60 minutes you are ready to go home. Sounds like a good day
at the gym however today was the day you told yourself you were actually going
to do abs! You tried in the past doing them at the end of your routine but you
never have enough energy. Someone told you to try them before your workout but
you did research (lol maybe) and found out doing abs before a resistance
workout limits your ability on a number of different lifts because your core is
directly involved with almost every key movement. So what are you to do, never
do abs again? No, a better option would be to figure out a workout that you can
do at home either on your off days from the gym or at another time entirely
that will fit your schedule.

I designed a couple different ab routines that you can
follow depending on your fitness level and access to equipment. Without getting
into detail on ab training because you can find my other detailed ab articles here
and here.
The main points to remember when training your abs are to work upper abs, lower
abs, obliques and stabilization. These workouts do just that!

*All workouts are in a progression fashion, meaning they involve
basically the same exercises but they just get harder as you move from one
level to the next.

 

Beginner Level

Workout #1- Bare bones
no equipment necessary

–        Crunches (feet up) 10-15 reps

–         Lying Leg raises 8-10 reps

–         Side crunches 15 reps per side

–         Pushup position plank hold for 20-30 seconds

*Repeat circuit 2 times

Workout #2- Minimal Equipment necessary

–         Exercise ball crunches 10-15 reps

–         Leg lifts hold for 20 seconds

–         Twisting crunches with medicine ball 10-12 reps per side

–         Ab roller 10-12 reps

*Repeat circuit 2 times

 

 

Intermediate Level

Workout #1- Bare bones no equipment
necessary

–         Crunches (feet up) 25-30 reps

–         Lying leg raises 12-15 reps

–         Bicycle crunches 20 reps each side (total of 40)

–         Plank hold for 30-45 seconds

*Repeat circuit 3 times

Workout #2- Minimal Equipment necessary

–         Weighted crunches 15-20 reps

–         Exercise ball knee tucks 12-15 reps

–         Twisting crunches with medicine ball 15-20 reps per side

–         Ab roller 15-20 reps

*Repeat circuit 3 times

 

 

Advanced Level

Workout # 1- Bare bones no equipment necessary

–         Double crunches 25-30 reps

–         Lying leg raises 15-20 reps

–         Side plank hold for 45 seconds

–         Bicycle crunches 25 reps each side

–         Feet elevated plank hold 60-90 seconds

*Repeat circuit 3-4 times

Workout # 2- Minimal Equipment necessary

–         Weighted double crunch 15-20 reps

–         Exercise ball knee tucks 15-20 reps

–         Side plank hold for 45 seconds

–         Ab roller 20-25 reps

–         Feet elevated plank hold for 60-90 seconds

*Repeat circuit 3-4 times

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Abdominal Training V2.0

6 Pack Ab Training V2.0

Like I mentioned in my last post, we are coming up on the 1 year anniversary of the Hunt-Fitness website. In honor of the 1 year anniversary I decided to create a remake of the first article that generated a lot of interest here on the blog. In May of last year “Secret to Six Pack Abs” was published and quickly became a hit. I was not surprised by this as abdominal training is one of the most popular topics in the fitness industry.

Although both “Secret to Six Pack Abs” and “Version 2.0” share many of the same characteristics, I have added a few features that will really amplify your RESULTS! In the Secret to Six Pack Abs blog I mentioned how important it is to train all four sections of the abdominals: upper, lower, obliques, and core. That fact has not changed however; this time around we are going to take it a step further. Not only are we going to train all 4 sections of the abdominals, but we are going to incorporate MORE stabilization techniques as well. When thinking about abdominal training two exercises normally come to mind, sit-ups and crunches. As many of my readers know (yes most of you are more educated on exercise than the general public) those are not the only two exercises to work your abs and not the two most effective either. The real keys to developing strong and muscular abs that create the coveted six pack that everyone wants is a combination of stabilization, added resistance and increased intensity.

Pure stabilization in reference to ab training is the ability to keep your back/spine aligned in a straight path. Basically the only real way to accomplish that is to perform a version of the plank. To make things more versatile and challenging we are going to incorporate both a regular plank and side plank along with progression techniques to up the intensity. There is also Dynamic Stabilization. This refers to the ability to stabilize the core while in motion. This opens up endless opportunities for exercises to be performed.

To go along with both pure and dynamic stabilization the ab workout is going to include direct ab work as well. The only difference here is going to be the use of added resistance along with intensity principles. Why is it that you see people do all kinds of intensity principles on muscle groups like chest and biceps but none on abs? The abdominals are like any other muscle and require a progressive resistance approach along with added intensity. Most people when it comes to ab training just increase volume to create a progressive overload. When just increasing volume to create a progression it becomes very easy to go through the motions and limit the intensity of the workout.

This ab workout is only to be done ONCE per week. I suggest training your core 2-3 times per week so for the other sessions do a workout similar to the one described in the “Six Pack Abs blog”.

6 Pack Abs Workout V2.0

–          Each circuit is to be performed with no rest in between exercises.

 

Sample Workout

Circuit #1 (pure stabilization) – 1 rotation through circuit

–          Plank hold for                                             60-90 seconds

–          Side plank hold for                                    45-60 seconds (each side)

–          Feet elevated plank hold for                 60-90 seconds

–          Feet elevated side plank hold for       45-60 seconds (each side)

Circuit # 2 (dynamic stabilization) – 2 rotations through circuit

–          Exercise ball knee tucks                         15-25 reps

–          Barbell roll outs                                          15-20 reps

–          Elevated side plank bends                      12-15 reps (each side)

–          Exercise ball mountain climbers         25-50 reps (each side)

Circuit # 3 (Direct ab work) – 2 rotations through circuit

– Kettlebell double crunch                  15-20 reps       *continuation set with…

– Kettlebell crunches                  10-15 reps       *continuation set with…

– Crunches                                        5-10 reps

– Hanging leg raises                                15-20 reps       *drop set with…

– Hanging knee raises               10-15 reps

– Weighted rotation on ball                   15-20 reps       * set with…

– Rotation crunches on ball        10-15 reps (each side)

*Bonus exercise to preform at the end…

– Turkish get up ladder                       5,4,3,2,1 (each side)

Note: Turkish get ups work the abs because the center of gravity is offset which causes your core to engage through the entire movement.

Try this Ab workout a shot and see if you see any noticeable changes in your physique.

As always I can be reached at Huntfitness@aol.com. If you have any questions regarding this workout or if you are interested in getting a custom workout or nutrition plan feel free to get a hold of me. I look forward to hearing from you!

Kyle Hunt

“One Dream, One Reality”

-Hunt Fitness

Secret to six pack abs

One thing you are almost certain to see when walking into a gym is people doing endless crunches on the floor in an effort to achieve a well defined midsection. Why is this so common? Well it’s because abs are the ultimate show muscle and doing endless crunches is going to get me a ripped six pact to show the ladies. Ok sounds like we need a lesson on how to properly train our abdominal region.

First, before we even get into proper abdominal training I feel it is necessary to give away my secret right up front. The key to having great abdominals is having a low body fat. If you have a high body fat it really doesn’t matter how well conditioned your abs are they will likely be covered by a layer of fat. If this is the case you need to concentrate on lowering your body fat first. Nutrition is going to play a huge part in this along with a cardio routine that includes some HIIT (High Intensity Interval Training) to help facilitate more fat burning effects. Once you get your nutrition and cardio geared towards losing fat, an intense ab busting routine will put you well on your way to the midsection you want.

The main component of training the abdominal region includes four areas to be specifically targeted; upper abs, lower abs, oblique’s, and core. When training the abdominals it is important to remember how muscles in general respond best to training. With abdominals like any muscle there must be continued progression.  An endless rep of crunches day after day is not the answer. There needs to be added resistance, something to force your abdominals to work harder than they are accustomed to. Added resistance during ab exercises can come from holding a weight plate, kettle bell, medicine ball, using a cable station or roman chair to perform you exercise on.  Also adding instability in the form of an exercise ball can provide added benefit to your ab training.

A good ab program has to include an exercise from each of the four specific areas; upper, lower, oblique’s, and core. This style of routine should be done 2 or 3 times per week with rest days in between, remember your abs need time for recovery in order to make improvements just like all of your other muscles.

Sample Abdominal Plan

  • Rope Cable Crunch 3 sets 12-15 reps (upper abs)
  • Hanging Knee Raise 3 sets 12-15 reps (lower abs)
  • Weighted rotation on exercise ball 3 sets 12-15 reps (oblique’s)
  • Plank holds 3 sets 45-60 sec holds (core)