4-week ab workout

 

If your wish list includes strong abs that pop, this ab workout by WH & F Trainer Nichelle Laus will tick the box while carving an hourglass waist.

 

 

4 week ab workout

Designed to trick your muscles into faster progress, this six-move power circuit leverages the principles of repping to failure with minimal rest between moves.

At a glace:

  • 6 moves
  • 2 sessions a week
  • 4 weeks
  • 6-pack

Are you game?

 


 

 


 

 

Crunch up with medicine ball (cores, abs)

Lie on your back with your legs in the air, toes toward the ceiling, holding the medicine ball over your chest. Engage your abs to press your low back into the mat while lifting your head, neck, and upper back off the mat. Exhale and round your low back so the bottom of the pelvis raises as you lift your upper body an inch higher off the mat. Aim the medicine ball toward your ankles as you perform this double crunch. Inhale, and lower pelvis and upper back an inch toward the floor. Continue this slow pulsing motion for your desired amount of reps.

Photography: Dave Laus

Workout/words: Nichelle Laus

Model: Katie Wilmshurst

 

 


 

Ab challenge - Exercise 2 - Lying leg raise with medicine ball (abs, lower back, hips)

Lie face up on floor with legs together and extended, holding ball with both hands, arms extended overhead with elbows next to ears.
Engage abs and lift both legs straight up toward ceiling. Slowly lower legs, keeping them straight and together, until about 12 inches away from floor; lift back up. Continue this for your desired amount of reps.

Photography: Dave Laus

Workout/words: Nichelle Laus

Model: Katie Wilmshurst

 

 


 

Ab challenge - Medicine ball twist (abs, obliques)

Stand with feet shoulder-width apart, knees slightly bent, abs engaged, holding ball with arms extended at chest height in front of you. Bend arms slightly and rotate torso through your waist to one side, then to the opposite side. Repeat for both sides until you have met your desired amount of reps.

Photography: Dave Laus

Workout/words: Nichelle Laus

Model: Katie Wilmshurst

 

 


 

Ab challenge - Crunch and throw (core, arms, shoulders)

 

Lie flat on your back holding a medicine ball at chest level. Lift your shoulders off the floor and crunch. Once at the top of your crunch, throw the medicine ball forward to someone standing in front of you, or against a wall. Catch the ball back on the bounce back, roll back down to starting position. Repeat until you have met your desired amount of reps.

Photography: Dave Laus

Workout/words: Nichelle Laus

Model: Katie Wilmshurst

 


 

Ab challenge - Forearm side plank with medicine ball (core, legs, shoulders, arms)

Begin on the floor on one side, legs straight and stacked on top of one another, and the forearm on the floor with the elbow directly beneath the shoulder. Hold a ball in the top hand and extend the arm to the front while raising the torso into side plank. Slowly lift the ball toward the ceiling while maintaining the side-plank position. Lower the ball and repeat until you have met your desired amount of reps.

Photography: Dave Laus

Workout/words: Nichelle Laus

Model: Katie Wilmshurst

 

 


 

Ab challenge - Bent knee hip swing (abs - specifically the obliques)

Lie with arms out to the side. Flex the legs at a 90-degree angle with a medicine ball between the knees. Lower the knees to the right side, and then to the left. The shoulders and back should remain grounded throughout the movement. Repeat until you have met your desired amount of reps.

Photography: Dave Laus

Workout/words: Nichelle Laus

Model: Katie Wilmshurst

 

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