👗 Abs in 8 Minutes? There’s No Way! But There Is…


This powerful 8 minute workout can build abs rapidly. Do the circuit through twice daily, and watch your abs tone and emerge in as little as a 3-4 weeks!

Click To Download This Workout To Do Later

 

Plank Rotations

1. Start in a high plank / push up position.
2. Tense your core, shifting your weight over one of your arms. Lift the other arm, rotating it around until it is pointing up in the air. Hold for 2-3 seconds.
3. Slowly reverse this motion, keeping your core tense until it is under you securely again. This is one rep.

Crunches

The crunch is a great base ab exercise.
1. Lie flat on your back.
2. Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
3. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
4. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.

High Donkey Kicks

Try this variation of the donkey kick to increase the difficulty, add resistance for your glutes and work your shoulders.
1. Start on your hands and the balls of your feet, with your legs stretched out behind you and your back slightly rounded. Have your hands directly below your shoulders.
2. Squeeze your glute, kicking one leg backwards towards the sky with your leg straight, squeezing at the top for 2-3 seconds.
3. At the same time, push with your hands to push your body back with your leg.
4. Slowly return the leg until you’re on the balls of both feet, and pull your arms until your shoulders are over your hands again. This is one rep.
5. Repeat for the other leg.

On Side Leg Raise

This exercise is great for working the outsides of your thighs, complimenting your glute workout and giving your core a hard time.
1. Start standing on your knees. Place one arm straight to your side, about a foot away from your knee on the same side. Place your other hand on your hip. Place your leg on the side you’re leaning away from, out straight. This is your starting postition.
2. Lift your straight leg up until it is parallel to the floor, tense your outer thighs.
3. Lower your leg back down to its starting position slowly. This is one rep.
4. Repeat on the other side.

Glute Bridge to Leg Raise

This variation of the glute bridge helps remove some stability whilst working your legs.
1. Perform a standard glute bridge.
2. At the top of the glute bridge, tense your hip flexors and abs, bringing one knee up until it’s directly above you.
3. Return your leg slowly back down to the ground. This is one rep.
4. Repeat with the other leg.

Mountain Climbers

1. Hold yourself in a high plank position, squeezing your core.
2. Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.
3. Fire your leg back into its original position. This is one rep.
4. Repeat rapidly with the other leg.

Plank Shoulder Tap Rotations

This is a great variant on the Plank Rotation!
1. Start in a high plank / push up position.
2. Tense your core, shifting your weight over one of your arms. Lift the other arm, moving it to touch your shoulder. Hold for 1-2 seconds.
3. Rotate the arm this is on your shoulder around until it is pointing up in the air. Hold for 2-3 seconds.
4. Slowly reverse this motion, keeping your core tense until your arm is under you securely again. This is one rep. Repeat on the other side.

Ab Bikes

The ab bike is a great movement to hit all of your ab muscles with one exercise.
1. Lay flat on your back, with your feet extended in front of you.
2. Bend your elbows, placing your hands at the side of your head (you can rest them behind your head, never pull on your neck)!
3. Bend your knees at a 90 degree angle with your hips.
4. Cycle between bringing your opposite elbow and knee to each other, whilst extending your other leg outwards as shown. Your legs should circle around like they would if you were riding a bike.
5. Make sure to twist your torso, tensing your abs as you make a cycling movement.
6. Each time you’ve completed a cycle of each side, that is one rep.


One Response

  1. Jackie Peacock August 17, 2017

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