ABDOMINAL WORKOUT


 

ABDOMINALS

In this Extreme Core Workout, there are 10 different exercises to challenge your Core. Complete each exercise for the prescribed number of reps and sets before moving on to the next exercise.  Take 60 seconds’ break between sets.  This is to be performed on any day of your choice, twice per week. 

 

 

Abdominals

 

Exercise One

Swiss Ball Crunches

60/60/60

 

Exercise Two

Barbell Ab Roll Out

60/60/60

 

Exercise Three

Rope Crunch

60/60/60

 

Exercise Four

Sit Up with Weight Plate on Chest

60/60/60

 

Exercise Five

Sit Up with Dumbbell Over Head Press

60/60/60

 

Obliques

 

Complete each exercise for the prescribed number of reps. Take 60 seconds’ break between sets. Use the heaviest load possible that allows you to complete each set. 

 

Exercise One

Standing Torso Rotation with Plate

20/20/20 (each side)

 

Exercise Two

Landmine 180’s

20/20/20 (each side)

 

 

Inner Core Muscles (Transversus Abdominis)

These exercises for your inner stomach muscles are to be performed two times a week and you can do these at home as no equipment is required. These exercises will tuck in your distended stomach and prevent your abdominal wall from protruding forward.

Exercise One

Plank

Seconds to hold 1 Minute

Sets 5

 

Exercise Two

Side Plank

Seconds to hold 30 Seconds

Sets 5

 

Exercise Three

Stomach Vacuum

Seconds to hold 30 Seconds

Sets 10