Hey, loves! Do you still remember I started working out and how I made my training plan? Since then, I have been working hard and I have to say I'm getting better and better with every workout. For those who didn't read my first training post, you can still read it here: Training day #1: "Leg day". Today it is time to show you how the second part of my training plan looks like, all about "abs & combo"!
I believe most of us are looking for that elusive flat belly! So me and my trainer buddy Mario did this great combo training which hits your entire core - not just ab muscles but also the muscles that support the spine - from all angles, with a variety of moves that challenge your stability, balance and torsional strength.
So let's do it! ;)
1. BARBELL SIDE SPLIT SQUAT:
- place bar on the back of shoulders;
- stand with feet wide apart; foot of lead leg angled out to side;
- lower body toward side of angled foot by bending knee and hip of lead leg while keeping opposite leg only slightly bent;
- return to original standing position by extending hip and knee of lead leg; repeat.
2. KNEE TUCK JUMP:
- begin in a comfortable standing position with your knees slightly bent;
- drop down into a half squat by bending at the knees and hips;
- from that position power up as fast as you can at the same time swinging your arms through and up in front of you;
- as you jump up bring the knees up towards the chest as high as you can;
- land back on both feet and as soon as you touch down repeat again.
3. BOSU BALL SQUAT:
- stand up straight on the BOSU ball;
- slowly lower to a squat position by lowering your butt down and activating your quads;
- raise back up to a standing position.
4. KETTLEBELL SWING:
- stand with feet shoulder-width apart and knees slightly bent;
- keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs;
- squeeze your glutes to extend your hips and swing the weight up;
- let the weight swing back between your legs as you bend your hips and slightly bend your knees.
5. CRUNCHES KNEES UP:
- lie on your back and lift your legs up with knees bent at a 90 degree angle so that your calves are parallel to the floor;
- the movement is a regular crunch.
6. V UP CRUNCHES:
- lie down on a flat surface and start with your legs straight, then come up;
- touch your toes, and then let your torso fall back down.
7. SEATED RUSSIAN TWIST WITH MEDICINE BALL:
- sit on the floor with your knees bent and feet flat on the floor;
- contract your abs and sit at about a 45 degrees angle;
- hold the medicine ball with both hands directly in front of you;
- twist slowly from your torso to your right and touch the medicine ball to the floor beside you;
- quickly, but smoothly, contract your abs and twist your torso and touch the medicine ball to the other side.
8. HIP RAISE WITH BOTH FEET ON A BOSU BALL:
- lie flat on your back, placing both feet on top of a Bosu ball;
- raise your hips upward while squeezing your glutes;
- pause, then slowly lower back to the starting position.
9. BARBELL HIP THRUST:
- lie with your upper back supported on a bosu ball and your feet planted on the floor in front of you;
- hold a barbell across your hips;
- lower your hips down so your glutes almost come in contact with the floor;
- pressing through your heels and squeezing your glutes, return the barbell to the start position.
- supporting yourself on your forearms and the balls of your feet, bridge up and position your body in one straight line;
- pull your abs in tight and hold for 30-60 seconds.
11. SIDE PLANK:
- lie on your side with your forearm perpendicular to your body and one foot stacked over the other;
- bridge your hip up and hold for 30-60 seconds while maintaining a straight line with your body.
In the end don't forget to stretch out your muscles, especially the ones that you have been working on. And a word of warning: please do not attempt to perform these exercises at home as they can be dangerous without professional supervision. For any questions, feel free to ask. Me and my friend Mario will do our best to get the right answer for you.
Good luck, guys and see you in the gym! ;)