15-minute ab workout

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Want a strong core?

Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength.

All you need is 15 minutes two to three times a week and a medicine ball.

Words/workout: Sam Ly (pictured)Photography: Jamie Watling

1. Straight-arm plankLie on a flat surface.

Position hands directly under shoulders and legs, shoulder-width apart

 

2. Mountain climbers

For the next 30 seconds, incorporate spider mountain climbers, alternating movements on each side with the knee to elbow, back into the straight-arm plank for a total of one minute. Rest for 30 seconds and repeat 3 times.

samly-abs-medballcrunch1.jpg

samly-abs-medballcrunch2.jpg

 

3. Medicine ball crunches

Start with feet on the floor at a 90-degree angle. Lean back onto tailbone and lift feet off the floor at 45 degrees. Hold a 4 kg medicine ball at your chest. With knees bent and toes pointed upwards, extend arms with the medicine ball while bringing the knees towards the chest.

Keeping the abdominal muscles contracted, bring the medicine ball back to chest and extend the legs without letting your feet touch the ground. Stay in that position andΒ preformΒ a Russian twist with the medicine ball for weighted resistance.

Twist core with medicine ball from side to side. Keep legs as steady as possible while twisting without touching the floor. Do this as one motion for one minute, rest for 30 seconds, repeat 3 times.

 

samly-abs-highknees.jpg

 

4. High knees

Standing on a flat surface with feet hip-width apart, comfortably jump on one foot, lifting your knees as high as possible. Let arms flow with the motion of the opposite knee. Alternate legs for one minute at maximum speed and drop to the floor into the straight-arm plank. Perform spider mountain climbers for one minute, alternating movements on each side with the knee to elbow, back into the straight-arm plank. Rest for 30 seconds and repeat 3 times.

Link:

15-minute ab workout

Comments are closed.

Paige Hathaway

2 days 10 hours ago

More movements that work multiple muscle groups and are bound to make you seriously SWEAT oh yeah.. and feel absolutely amazing!! πŸ™‹πŸΌπŸ’¦

KETTLE BELL Squats with curtsey Lunges!! #YIKES 😡 - 10/12 reps in total (every squat is a rep) 4 rounds

Music 🎢 Open Arms by RKCB

Paige Hathaway

3 days 18 hours ago

Add this one to your routine πŸ‘†πŸΌπŸ‘‡πŸΌ
- All you need: 1 heavy kettle bell
Movement combo: DEADLIFT into a upright row into a SQUAT!
- 10 reps x 4 rounds

Music 🎢 Open Arms by RKCB

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