For as long as I can remember working your abdominal muscles was the same old exercises. Crunches, sit-ups and decline sit-ups. Now I have found that there are many more ways to work your abdominal muscles along with other muscles during your WORKouts.
I am a big fan of high intensity workouts so its no surprise that I would find ab workouts that work your cardio, legs and more! Below is one of my favorite cardio ab workouts that I often do on my lunch break or when I don’t have a lot of time. You will be amazed at the great workout you get!
Each exercise is done for 1 min. Make sure that you take 5-10 minutes to warm up, 5 minutes to stretch and that you take time to cool down and stretch after the WORKout is complete.
Jog – Jog in place
High Knees – These are regular high knees. Make sure that you get your knees up to your waist and keep your arms by your side.
High Knees with Hands up – In this one you will be doing high knees like the last one but put your hands straight up towards the sky.
High Knees with a Twist – Same high knees as the last but instead keep your hands down in front of you and every time a knee comes up twist so that the knee goes in between both elbows. So your upper half is slightly twisting while your lower half is doing high knees.
Jump Rope – You don’t need an actual jump rope just pretend like you have one. Jump and move your arms like there is an actual rope in your hands.
Squat Jumps – Start with your legs slightly wider than shoulder width. Bend low and jump up, when you jump bring your knees up towards your chest as far as you can. Use your lower abs to bring your legs up!
Wide Squat Jumps – This is the same as the last one but when you get into the squat position turn your toes out so when you jump up you will feel it more in your obliques then your lower abs.
C-sit Hold – All the next exercises you will be doing in a seated position that I like to call C-sit. Start by sitting on your carpet, grass or mat. Your feet should be flat on the floor with your knees bent. Then keeping your back straight lean back so most of your weight is balancing on your tailbone. Don’t make a full C (don’t round your back) make more of a lower case l. Back straight, then your knees up will make the little tail part. For this exercise just lead back, use your ab and back muscles to hold this position for one minute. Feel free to rest.
Twisted C – Starting in C-sit you will bring your elbows up and your hands on top of each other. When time starts rotate from side to side for one minute. Keep your core tight and back straight.
Lifted Leg Twist – Starting in C-sit you will be performing the same exercise as before but at each side lift that same knee up towards your arms. So when you twist to the right bring your right knee up to your arms. Feet should still be flat on the floor and back straight. Make sure to lean back on your tailbone or none of these C-sit exercises will work.
A Frame – Starting in C-sit, keeping your elbows up and hands on top of one another. Start at the right side, hands go up over your head (towards the sky) then down on the left side. You will basically be making an A with your hands while keeping your abs strong and back straight.
A Frame Lift – This exercise is the same as the last but you will be bringing a knee it between your elbows each time your hands come down on the sides.
C-sit Hold – Same as before. Get into C-sit and hold for 60 seconds.
High-Low Plank – Start in high plank, which is like a regular push up position. Make sure not to bow your back, if you need to lift your back up to make a slight hump to avoid bowing. When the time starts you are going to go from your hands to your elbows/forearms and back up to your hands again. Repeat until time is up.
Knee Planks – Start in High plank position. When time starts you are going to try to bring your right knee to your right elbow. Put your foot back and repeat on the left side. Try to go faster throughout the 60 seconds.
Low Knee Planks – This exercise is the same as the last one but instead of a full plank you are going to be down on your elbows/forearms.
Make sure you take time to stretch and cool down after your WORKout. Feel free to contact me for any more cardio ab exercises, or just to let me know what you are doing for your exercises!