? I am sure that youve found a lot of abdominal workouts all over the internet. With so much information at your disposal it is sometimes tough to identify what is going to work and what is going to be a waste of time. I am going to suggest an ab work out that can be performed with minimal equipment at home.
You should always begin with a warm up that will get your blood pumping throughout the muscles that will be doing most of the work. You arent going to warm up your arms if you are working your legs.
Perform this combination of exercises in 3 sets.
1. Plank on a Swiss Ball. If you are a beginner, start with your knees on the floor and forearms on the swiss ball. Hold this position for 30 seconds. If you need more a challenge begin from your feet on the floor in a push up position on the ball. Maintain this position for 30 seconds. If you are more advanced, hold the position for 5 seconds and follow it with a push up.
2. Spiderman Push Up 10x. Start in a push up position. Imagine how Spiderman climbs a wall and move your left hand forward about 6 inches while moving your right knee just outside of your right elbow. While moving your foot and hand forward do a push up and return to the starting position.
3. Cross Body Mountain Climber 10x per side. To perform this exercise, start out in a push up position. Lift your right knee and move it toward your left elbow and return to the push up position. Now lift your left knee and move it toward your right elbow and return to the push up position.
4. Woodchopper 10x per side. Hold the weight just outside of your knee while in a semi squat position. Raise the weight to the outside of your opposite should in a diagonal direction. Return to the starting position and complete your set. Switch to the other side and do a set.
If you progress from one exercise to the next without rest you should get a great cardio workout as well as a killer ab work out. Take a 1 minute break in between circuits and repeat for a total of 3 circuits.