ABDOMINAL WORKOUT


 

 

 

In this Extreme Core Workout, there are 5 different exercises. This workout is to be performed twice per week on any day of your choice. Take 60 seconds’ break between sets.

 

Abdominals

 

Exercise One

Hanging Leg Raises

10/10/10/10/10

 

Exercise Two

Jack Knife Sit Ups

10/10/10/10/10

 

Exercise Three

Decline Sit Ups

10/10/10/10/10

 

Exercise Four

Machine Crunches

10/10/10/10/10

 

Exercises Five

Stability Ball Pike with Knee Tuck

10/10/10/10/10

 

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 Cable Wood Chop

30/30

 

Exercise Two

Pallof Press with Rotation

30/30

 

Exercise Three

Plate Twist

30/30

 

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

Side Plank

Seconds to hold 30 Seconds

Sets 10

 

Exercise Two

Stomach Vacuum

Seconds to hold 10 Seconds

Sets 40