Although learning new abdominal exercises are always great, sometimes the best way to ramp up your ab routine is not about what exercises you do, but how you do them. While you may learn a new ab move from this blog today, my focus today is teaching you how to program your workout for better results.
First, let’s address belly fat. Most people do abs because they want to SEE abs. You can’t see abs if your abs are covered with belly fat. With that said, I like to add a cardiovascular component with my ab routines. This way I am burning fat AND sculpting muscle at the same time.
scroll down for complete video – 4 minute abs circuit
Here are 4 different workouts, each using a different method to boost your heart rate – and results.
#1 PACE: Add a time-component to ramp up intensity.
Many times we allow for too much time in between sets. Limit rest between exercises, and time the total amount of time it takes you to do the whole workout. This extra accountability might just be exactly what you need to perform better and work harder.
20 Figure 8 Ball Pass
20 Reverse Crunch
20 Ball Crunch
4 Rounds for Time
#2 INTENSITY: Add a plyometric move in an ab circuit, like this ab routine.
#3 DIVERSITY: Add abs into your existing Cardio workout.
For example, break your 30-minute cardio into 3 10-Minute segments separated by 5-Minute high-pace ab circuits. I like to take things up a notch and even change my cardio, doing 10 minutes of elliptical, 10 minutes of treadmill and 10 minutes on the gauntlet (step mill). Your cardio will fly by, and you’ll get a great ab workout in too!
5-Minute Ab Circuit
- 45 seconds of plate crunch / 15 second break
b. 45 seconds of incline reverse crunch (decline roll ups) / 15 second break
c. 45 seconds of bicycle crunch / 15 second break
d. 45 seconds of plate crunch / 15 second break
e. 45 seconds of incline reverse crunch (decline roll ups) / 15 second break
10 minutes on Cardio
#4 Circuits – Video