One of the best ways to train your abs is in circuit form. This allows you to target all aspects of you core muscles from lower back, to obleaks and abs as well as hitting them fast. The following circuit should boost your abdominal gains and get you that 6-pack in time for summer.
Station 3 – abs cable twists
Station 4 – hanging leg raises
Station 5 – side planks (half the time each side)
Advanced – The circuit should be completed 3 times at 1 minute intervals per exercise with suitable weights for the cable twists (12.5-20kg) with no rest between exercises and 1-2 minute intervals between circuits.
To add a little extra effort try adding a medicine ball to the sit ups, or holding a light dumbbell between your feet for the leg raises, remember NO PAIN = NO GAIN!
Station 1 – sit ups
Station 2 – the plankStation 3 – abs cable twists
Station 4 – hanging leg raises
Station 5 – side planks (half the time each side)
Timing and duration:
Beginners – The circuit should be completed twice at 45 second intervals per exercise with suitable weights for the cable twists (7.5-10kg) with no rest in between each exercise and around 1-3 minutes rest between each circuit.Advanced – The circuit should be completed 3 times at 1 minute intervals per exercise with suitable weights for the cable twists (12.5-20kg) with no rest between exercises and 1-2 minute intervals between circuits.
To add a little extra effort try adding a medicine ball to the sit ups, or holding a light dumbbell between your feet for the leg raises, remember NO PAIN = NO GAIN!
good seclude
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