Spring is in the air and it’s that time of the year when you would want to strip that shirt off on the beach. So, here’s a great abs workout that can help you get sore in just 6 minutes!
Without beating around the bush, let me get straight away to the workout.
This workout consists of 4 simple exercises. The first three exercises you are going to do for just 45 seconds. The fourth exercise you are going to 30 seconds followed by a 15 seconds rest. And then repeat the whole circuit for complete 6 minutes.
So, let’s have a look at the exercises…
- Dragon Thrusts
First of all, we’ll begin by targeting the bottom up. Lie down on your back and get into a drag and thrust position. Shoot your legs out and try to and then try to eccentrically control them as you get them down. When you get down, pull your legs in and then shoot them out again and lower them. You need to continue doing this exercise for 45 seconds. If you are a beginner, all you need to do is try to keep your legs vertical to the ground at the most.
However, if you are a pro, you can raise them more at an angle towards your upper body. This kind of angle can make the movement tougher and harder.
2. Thread the Needle
45 seconds over and you are going to try and hit the obliques. Now, this exercise involves the rotational component of ab training.
You begin by doing a side plank and try to resist under as far as you possibly can allowing yourself to over rotate or even just fall all the way to the ground. From there, you need to come back out of that all the way to the top and repeat this movement. When you do this exercise, you are going to work all the way through on one side and the next time through you are going to work all the way through on the other side. What it means is that if you work on the left side in the first round, you work through on the right side in the second round. Do this exercise too for 45 seconds.
3. Plate Press Crunch
From here you move to top down eccentric overload. You get in position on a bench. You can also anchor your feet if it makes it a bit easier for you. Take a plate in your hands. If you are beginner you can start with just a 5 lbs plate and if you are a pro you can use a heavier plate. Raise the plate up overhead and then lower your body backward on the bench. When you get down to about 45 degrees, pull the plate down to your chest, sit back all the way and then start again raising the plate overhead once again. Continue to repeat this exercise for 45 seconds.
4. Cliffhanger Climbers
The last exercise that you have to do is the cliff hanger mountain climber and you need to do it for 30 seconds. Get to the ground in a cliff hanger position. This exercise can be a big challenge and you’ll realize it when you would actually do it.
Once you are done with it, you can have 15 seconds of rest.
After the rest, get back to the first exercise and repeat all the exercises in the round 2.
Within 6 minutes you will have sore abs!
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