Get Killer Toned Abs with this Routine
Your goal: get killer toned abs with a routine that is highly effective and doesn’t take 1000 situps.
Your solution: this core workout which combines traditional abdominal exercises with Pilates and even a little yoga.
You can do this one at home or the gym, and I’d aim for twice a week to start seeing a flatter and more toned belly and core. If cardio’s a part of your flat belly plan (which I’d highly recommend it to be), I’ve also found this routine works well at the end of a run or cycling session.
Ready for a flatter belly? Get to it…
The Core Fusion Workout to Get You Ripped
How does it work? Just aim for 12-15 reps of each exercise, resting 30 seconds max in between sets. Once you’re through them all, repeat the circuit of all exercises 2 more times for 3 complete circuits.
And if you’re starting off with this routine, make sure you do at least 5 minutes of warm-up with jumping jacks, jump rope, or a light jog.
1. Ab Crunch on Stability Ball (view exercise)
Grab a stability ball and balance on it with it resting against your lower back. Holding your body in position with your feet planted firmly on the floor, pull your torso up using your core muscles only. Return to starting in control, without letting the stability ball move. That’s 1 rep.
2. Yoga Flex Combo
This first move challenges your core muscles using flexibility training. Start in standing position, keep your heels together, and raise your hands above your head and towards the ceiling. Pull up with your hands, feeling the stretch in your abs, then lower your hands to the floor in front of you and lower into an upward dog on your mat. Return to standing and repeat, moving through these faster than your regular yoga.
3. Lower Ab Bicycle Crunch (view exercise)
Lie face-up on a workout mat. Hold your core muscles tight, and lift your legs towards the ceiling so that they’re perpendicular to the floor, holding your hands at your sides for support. With control, lower one leg close to the floor without touching it. Hold it there for 2 counts, return to starting, ad lower the opposite leg. That’s 2 reps. For this one, try to get out a little more than 15 reps if you can.
4. 3-Plank Combo
For this one, you’re going to cycle through 3 different plank positions, holding each one for only 15 counts. Start in a normal plank (view exercise), count 15 seconds, then transition into side plank (view exercise) on your left side and count another 15 seconds. Finish off by transitioning into a side plank on your right side for the last 15 seconds.
5. One-Legged Hip Lift (view exercise)
Lying face-up on your mat, pull your feet in close to your butt and bend your knees. Your hands should be resting at your sides. Pull your pelvis towards the ceiling, trying to align your back, hips, and thighs. Make sure you engage your abs in this position. Then lift one leg up and hold for 2 counts before returning to starting position. That’s 1 rep. Continue by alternating between legs.
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Have any questions or feedback about this Flat Belly Core Fusion Workout? Please leave a comment below…