Rock Solid Ab Workout

ab workout

If you really want to chisel out that six pack and build a rock solid core you need to work all the different muscles that make up the abdominals. Target each area with just five moves in this killer ab workout!

Breakdown

5 exercises
15 reps each
3 sets

1. Side Bridge

Lay on your side with your ankles stacked and hips squared to the front. Bend your arm placing your palm and forearm on the ground and keep your elbow directly below your shoulder. Place your other hand on your hip. Using the oblique muscles raise your hips up as high as you can using your forearm for balance. Lower back down to the starting position. Complete 15 reps and then repeat on the opposite side.

2. Reverse Crunch + Reach Through

Lay flat on your back with hands out to the sides. Keep you feet together and raise your legs up. Push your feet up to the ceiling raising your hips slightly off the ground. As you lower down place your feet on the ground shoulder width apart, sit up and reach your hands through your knees. Repeat for 15 reps.

3. Straight Leg Bicycle

Laying on your back extend one leg straight out slightly hovering above the floor and the other leg straight up to the ceiling. Place your hands beside your ears, elbows out wide. Crunch up to bring the head, neck and shoulder blades of the ground. Rotate to touch the opposite elbow to knee. Switch your legs as you rotate the opposite way. Alternate back and forth for 30 reps total (15 each way)

4. Hollow Body Hold

Lie down flat on your back and contract the abs, pulling the belly button towards the floor. Extend your legs straight out with pointed toes and raise your arms above your head with your biceps in line with your ears.
Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. Be sure to keep your lower back in contact with the floor. Hold for 15-30 seconds.

5. Plank Kick Through

Start in a plank position with wrist under the shoulders, core engaged and back flat. Tuck one knee up and then kick it under the

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