The Beginner Bodyweight Blitz for Abs

Average Training Time: 10-15 minutes

First things first, let's not get ourselves confused with something: Great abs DO NOT always mean someone has great core strength. Abs are somewhat an aesthetics side of the core musculature in that you can build a nice looking six pack without much effort/concern with the load placed on the abs. For more information on the actual core stabilizing muscles and effects on the body, feel free to comment in the thread or reach out to me, and I will provide a more detailed article based on the topic.

Now back to the abs:

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Keeping with a no B.S. approach I will tell you the following: no matter how many ab crunches, sit ups, Russian twists, etc... that you perform- you will never be able to obtain well-developed abs without adhering to a diet in which will allow you to maintain a relatively low body fat percentage. The common saying in the fitness industry is that "abs are made in the kitchen" , this could not be more accurate! Now, if you are dedicated to being consistent with your diet habits (with abs in mind) then read on.

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My approach to training abs in the gym is simple, I like to "blitz" attack the muscles at intervals of 5-10 minutes at a time, EVERY DAY I train. Normally these blitz cycles don't include any sort of weights, and so if your excuse for not training your abs is lack of gym equipment, well save the excuse for a rainy day. Here is what I try to include in every ab session:

* Focus on the entire abs (upper, lower, mid, and obliques).

* Circuit style of training where I perform exercises one after another and rest for only 15-30s between circuits.

* The circuit is repeated between three to four total times.

*Some blitz cycles I perform the

The Actual Sample:

Some of the names for the workouts are unconventional. Either way, I would highly recommend you watch the video clip below demonstrating the entire circuit.

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Circuit:

1A) Penguin Waddles (focuses predominately on the obliques): 1min.

1B) Bicycle Kicks (Alternating Leg to alternating shoulder side- Lower abs): 30s

1C) Forward Ab Crunch (WATCH VIDEO)- Upper Abs/total abs: 1 minute

1D) Rest (15-30s)

Complete four total times and as always, embrace the BURN!

Video Clip:

Author:

Ivan Varela- NASM CPT