It’s up for debate whether diet or exercise is more important in the quest for defined abs (though science favors one over the other). Either way, one thing’s for damn sure: you won’t get them without the right exercises. And this workout, designed by Jeanette Jenkins, celebrity trainer from The Hollywood Trainer Club, has exactly what you’re looking for. Each move is challenging enough to get noticeable results (so long as you’ve got those clean eats on lock, of course), but not so difficult that you never want to try them. Plus, since the workout fires up your upper abs, lower abs, and obliques, you know each rep is getting you that much closer to a stronger core. (Here’s why that matters.)
smash your abs workout
How it works: Perform each exercise for the indicated numbers of reps. Complete the circuit three times. Watch the above video for Jeanette’s demonstration of each move.
Mountain Climber
A. Start in a plank position with arms straight, hands directly under shoulders.
B. Keeping core tight, bring right knee to chest.
C. Return right leg to plank while swiftly bringing left knee to chest.
D. Return left leg to plank. Continue alternating quickly.
Do 25 reps on each leg.
Forearm Plank Pike
A. Start in a forearm plank position.
B. Lift hips to the ceiling, creating a triangle with back, legs, and the ground. (This is your pike.)
C. Return to forearm plank.
Do 10 reps.
Side Plank Hip Dips
A. Start in a side plank, resting on right forearm, body forming a straight line, left foot stacked on top of right.
B. Lower hips a few inches. Lift hips to return to starting position.
Do 10-16 reps per side.
Cross Torso Knee Touch
A. Start in a plank position with arms straight, hands directly under shoulders.
B. Bring right knee to left elbow while twisting hips toward left.
C. Return to plank position.
D. Bring left knee to right elbow while twisting hips toward right.
E. Return to plank position. That’s 1 rep.
Do 16 reps.
Upper Abs Pulse Crunch
A. Start lying on back, knees bent, feet flat on the floor.
B. Engaging your abs, lift chest forward into a crunch, bringing shoulders off the ground.
C. Reach arms forward in between legs. Pulse, reaching forward and lifting higher off the ground with each rep.
Do 20 pulses.
Oblique Pulse Crunch
A. Start lying on back, knees bent. Crunch to bring shoulders off ground, with left arm reaching toward left foot and right hand supporting head.
B. Do 20 pulses, bringing left hand closer to left foot with each pulse. Repeat on other side.
Double Leg Hold
A. Start lying on back with legs lifted and bent at a 90-degree angle, hands behind head.
B. Engaging your abs, crunch forward to bring shoulders off the ground while straightening both legs, creating a 45 degree between legs and the ground.
C. Bend knees and lower head to return to start.
Do 10 reps.
Double Leg Lower
A. Start lying on back with legs reaching straight up toward ceiling.
B. Crunch to bring shoulders off ground.
C. Slowly lower legs until a few inches off ground.
D. Bring knees to chest while lowering head to ground.
E. Straighten legs to return to start.
Do 10 reps.
Bicycle Combo
A. Start lying face-up on the floor. Lift legs and shoulder blades off the ground, hands behind head with elbows wide.
B. Twist torso and drive left knee in toward chest to try to touch right elbow to left knee. (Keep right leg straight and lifted.)
C. Switch, extending left leg and driving right knee in, twisting left elbow to right knee.
D. Do three more, alternating switches at a quicker pace.
[“source-fitnessmagazine”]
