Killer 6 Pack Core Workout!

I love to work out my abs! It’s the strongest part of my body and I have always been able to do core workouts without feeling like I am going to collapse! It’s also a workout that really helps to improve your posture, your carriage, and can actually help in sports like running and cycling. A strong mid section means you can maintain good running “form” longer, which means more efficiency. On a bike, a strong core translates to excellent balance. Strong abs also help in swimming as you rely so much on your core to stabilize your body in the water. Even if you’re not training for a triathlon you still need a solid core. Go grab a 30 pack of bottled water out of your SUV or carry one of your kids to bed after a long car trip and you’ll know exactly what I’m talking about. It doesn’t even have to be something so strenuous. At the end of the week when the laundry is piled high, try bending over for five loads and if your core is weak, you will have problems. The core is important for everything we do in life!

I like to do my workouts based on time, especially for the beginner. Start with 1 minute rounds of each exercise and string 3-6 exercises in a row, before taking a break. As you get stronger, try to get more reps in on each minute, and you can even add weight to make each exercise more challenging.

For this workout, I am going to alternate cardio rounds with core exercises. You can alternate the core exercises with upper or lower body exercises, if you are looking for a full body workout. However, make sure you add in some high intensity intervals to bring cardio into the workout. You can do this by adding sprints, box jumps, burpees etc.

Start with a 10 minute warm up such as easy jogging, jump roping or easy round of boxing on a heavy bag. Stretch well and get some water! You are going to need it:)!!!

1 min each :

Crunches

Seated Plank

Cycle & Punch

3 mins of cardio- fast run/ fast jump roping/jumping jacks/ boxing round on heavy bag (Jab, Cross)

1 minute break, Repeat

1 minute each :

Thai Sit-ups

Roly -Poly

Regular plank

3 mins of cardio- fast run/ fast jump roping/ jumping jacks/ boxing round on heavy bag (Jab, Cross)

1 minute break, Repeat

1 minute each:

Double Crunch,

Toe- Touches

Leg-Drops

3 mins of cardio- fast run/ fast jump roping/jumping jacks/ boxing round on heavy bag (Jab, Cross)

 

1 minute break, Repeat

Please see the accompanying You Tube video which will demonstrate how to perform each of these exercises correctly-  http://youtu.be/k1mQHRIyHA8. There will also be modified exercises for beginners, and advanced options for those of you who wish to challenge yourself!

I hope you find this workout, performed consistently over time, will increase your core strength considerably. If you are looking to have a 6 pack of abs, you will also need to pay attention to what you are eating. Avoid foods that tend to cause bloating, such as gluten containing foods, salty food and processed foods containing refined sugars. A diet high in vegetables, fruits, and whole grains will fuel your body and help sculpt your abs! Check out our recipe sections for some great clean eating, ab friendly recipes :)

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