Ab workout proven techniques : Strengthening your core will help you power up hills and rack up miles, but tack on crunches to the end of your strength training session doesn’t always cut it. You can instead build a solid core with this 20-minute ab workout created by Dane and Kara Miklaus of WORK Training Studio in Irvine, California. Getting it done only requires your body weight.
A 20-minute, concentrated core workout is better than combining core work with a full-body circuit or doing a brief abs workout because it will fully fatigue the abdominal muscles to the point of muscle failure, Kara says.
Exercise causes microtears in your muscles – after all, it is trauma to your muscles. During recovery, repair and growth take place, thereby strengthening those core muscle groups even more.
The circuit below should be performed as many times as possible during the 20-minute AMRAP. Complete three to four rounds. Before starting a new round, repeat each move for the prescribed number of repetitions. Perform the circuit one or two times per week, spread out about three days apart to allow your core to rest adequately. You will learn perfect form by watching Dane Miklaus demonstrate each exercise. Here are Ab workout proven techniques .
Mogul Plank
Build a solid foundation by starting in a high plank position, with shoulders over wrists and a braced core. Jump both feet toward the right hand with your shoulder blades down, bringing your bent knees close to your right elbow and landing softly. Jump back to the high plank position, then jump both feet to the left hand, bending your knees as you reach the left elbow. Reverse the movement. Maintain proper core positioning as you repeat the movement. Perform 30 repetitions.
Jackknife
Lay faceup on a mat with legs straight and arms extended straight overhead. You may only be able to tap your shins as you lift the head, neck, and shoulders off the mat. Your lower back should be protected and pressed to the mat as you lower your arms and legs. Keep your core engaged as you return to the starting position so that your hands and feet do not touch the ground. Repeat. Do 15 repetitions.
Toe tap on the side plank
With right elbow under shoulder, right forearm flat, left arm extended straight up, and feet staggered, start in a side forearm plank. Bend the knee of your right foot and step it in front of your left foot. That was one rep. Now return right foot to starting position by reversing the move. You should keep your core engaged throughout the exercise to prevent hips from dipping or swaying. Do 30 repetitions per side.
Plank from knees to elbows
Forearm planks are performed with elbows under shoulders, forearms on the floor, hands in fists, back straight, and abs tight. Engage glutes and legs to keep hips from lifting or dipping so the body forms a straight line from heels to head. To tap the knee to the tricep, draw the left knee up to the left elbow. Then, return to the starting position. Perform the move slowly on the right side, keeping your core stable and hips from rotating. This is one rep.
Crunch of the Stair Climber
Lie faceup with your fingers interlaced behind your head. Use your core muscles to lift your head, neck, and shoulders-do not pull on your neck-to crunch up as you bend your right knee, draw it toward your chest, and hover your left leg off the ground. To return to the starting position, lower the right leg and lift the upper body. You’ve completed one rep. Repeat on the left side, crunching up, bending the left knee, drawing it toward your chest, and hovering your right leg off the ground. Slowly lower yourself to the ground. This is similar to a bicycle crunch without the rotation. Perform 20 repetitions.
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