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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