9 Steps Core Killer
N.B. This blog is also available in Finnish and you’ll find it here
Everyone wants nice abs, right? Either you want to look good on the beach, or maybe you want your clothes to fit better. Whatever your reason is, you’ll also get some everyday benefits while training abs. Good abdominal muscles will help you to maintain ideal body posture, prevents lower back pain, allows for easier breathing and makes you more mindful of performing daily living movements such as lifting heavy things from the ground and sitting at a desk correctly.
If you don’t have any ab workout program to follow at the moment, you should try this one.
You don’t have to train your abs every single day to get the middle core you want, 3-to-4 days per week will suffice. If you don’t have any ab workout program to follow at the moment, you should try this one. All you need is a gym mat, a dumbbell and a half hour of your day.
Ready to get ripped?
BURPEEES (WARM UP, 15 REPS)
Stand with your feet (point feet slightly outward) hip width apart and your arms down by your side. Lower into a squat position (ensure that your knees point toward your toes) with your hands flat on the floor in front of you.
Kick your feet backwards into a press up position (your legs are completely extended resting on the balls of your feet). After that, transfer the body weight onto your hands and return back to the squat position (jump your feet in towards your hands). Jump up and raise both hands over your head. Repeat 15 times.
COMMANDOS (24 REPS/ 12 PER SIDE)
Start from the plank position: place your forearms on the floor and rest on the balls of your feet. Place your right hand firmly on the floor slightly outside your shoulder and adjust your bodyweight accordingly. Push yourself up onto your right hand, followed by your left in the same pattern, and set your bodyweight to the middle. Return to plank position by releasing your right hand and lowering onto your forearm, and do the same with your left side. Do the same pattern again, but start with your left hand this time. Repeat 12 times, both sides.
MOUNTAIN CLIMBERS (40 REPS/ 20 PER SIDE)
Begin in a plank position, on the hands and toes. Lift the left foot off the floor and bend the knee, pulling it in towards the chest. Bring the left foot back into your full plank and repeat on the other side. Repeat 40 reps.
STRAIGHT LEG JACKKNIFES (15 X 3)
Lie flat on the ground on your back with your arms extended straight back behind your head and your legs extended also. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. The upper torso should be off the ground. While inhaling, lower your arms and legs back to the starting position. Repeat 15 times.
SNAP JUMPS (24 REPS X 3)
Start by standing up with your feet shoulder width apart. Lean your body forward slightly, and place your hands on the floor in front of you. Keep your hands should-width apart, it will make this exercise easier as you jump in and out. This is starting position.
Kick your feet backwards (they are completely extended) into push up position resting on the balls of your feet. Ensure that your back remains straight and that you stabilize through your abdominal muscles. Transfer your body weight onto your hands and jump your feet inwards into starting position. Repeat 24 times.
FOREARM PLANK (1MIN)
Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. Ground the toes into the floor and squeeze the glutes to stabilize the body. Raise your hips and torso off of the ground, and ensure that your body remains in one straight line from head to toe. Hold the position for 60 seconds.
WEIGHTED BENT LEG JACKKNIFES (15 X 3)
Start by lying straight on your back, holding a weight (I suggest 4-8kg) above your head with both hands. Ensure that your elbows remain tucked in. Keeping your feet together, contract your ab muscles, and bend your knees in towards your chest. Simultaneously, bring the weight up towards your knees, slowly lifting your head, shoulder blades, and torso off of the floor. Squeeze your abs in tightly, then slowly release the weight and your legs outwards, lying again back down with your legs straight out. Keep your abs engaged the whole time. Repeat 15 times.
LAY DOWN PUSH UPS (15 X 3)
Start in push up position. Lower your body all the way to the ground with control and lay full body on floor. Release hands from either side of your body and extend them in front of your body. Place hands firmly back on the floor and push through your chest to extend your arms to lift your body back into push up position. Repeat 15 times.
AB BIKES (40 X 3)
Lie flat on the floor (on a mat) with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees so that they create a 90-degree angle with your hips. At first slowly go through a bicycle pedal motion with the legs: extend your right leg so that is approx. 45 degrees from the floor, whilst at the same time bring your left knee into your chest. Simultaneously twist your upper body over to the right so left knee can meet your right elbow. Right after that, extend your left leg completely and bring your right knee into your chest. Repeat 20 times twisting to both sides.
You can do each movement separately, by performing all the reps three times and then move on to the next movement. Or then you can perform them like circuit training, like I prefer to workout. Either way, keep fit and reach for that summer body!