The Supra Abs Workout

Lets face it. Man or woman, no matter how good the rest of your body looks, it’s just not the same if you don’t have a toned mid section. And hey, I will be the first one to admit that tightening up my tummy was not the easiest of things to do. It requires a good diet, 2-3 times of quality cardio and a regular challenging abs workout. Today we cover the challenging workout bit.

We call it the Supra Abs, because if you do it regularly in combination with a healthy diet and cardio, your mid section will become Super Sexy.

The Routine

You will perform 3 mini circuits. Each circuit will have exercises that target your lower abs, upper abs and obliques. Rest a max of 5-10 seconds between each exercise and rest a max of 10-15 seconds between each circuit. 

Heres what to do…. 

Circuit  1

Leg pulls 15 – 20 reps

Lying Windshield wipers.10 – 12 reps per side. Bend your knees as an easier option

Toe Touch Crunch 20 – 25 reps

Circuit 2

Combo move: Leg raises + V – Ups. Do 2 leg raises and immediately go into a V-up. That’s 1 rep.

Do 5 -7 reps.  

FJ TIP: While doing leg raises don’t raise your legs over 45 degrees to keep your abs engaged through out

Side crunches with leg lifts 15-20 reps per side

Reverse Crunches 15-20 reps

Circuit 3

Combo move: Flutter kicks + Bicycle. Do 40 flutter kicks (20 each side), and immediately go into 40 bicycle reps (20 each side)

Side planks 12-15 reps each side

Sit Ups 20-25 reps. Make sure your feet are not pinned down by anything. They must rest freely on the floor.

End of routine. Now rest 1-2 minutes and repeat 1-2 times.

And that’s your workout. It is designed to challenge you, so don’t take more rest than recommended unless it’s absolutely necessary. If you are a beginner then take 20-30 seconds of rest between exercises. But remember if it becomes too easy, then you aren't going to see the results you are looking for. So give it all you've got to get the abs everyone yearns for.

And don't forget to let us know how it goes.

Keep Smiling :)

Layla

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The "Shock and Awe" Ab Exercise

Today is the day we “shock and awe” our abs with an exercise that demands respect.

The Hanging Windshield Wiper.

You can keep a grip shown in the above video or go with a harder variation such as this one

Its definitely not an easy move. So Beginners, don’t try this exercise just yet. Build your core strength and flexibility with other exercises before you take on this monster. Try this one instead. Keep  your legs straight if you want to go harder.

Now to the rest of you...

Strap in because this will really challenge you to the limit. It will also turn a few heads while you do the exercise.

As always, it’s a good idea to consult your physician or a specialist before you try something new. This exercise will require a certain degree of flexibility and core strength. So you will want to make sure that your back and shoulders can handle the pressure and you won't pull a muscle while doing it.

How many times should you do it

Do 3 sets of 15-20 reps. Or if you have trouble remembering the number of reps, then do as many repetitions as you can in 30-45 seconds. Take about 2 seconds per rep

Tips:

- Dont swing your entire body from side to side. you should only be moving below the waist. The rest needs to stay absolutely still

- While hanging, make sure your back should be totally parallel to the floor

- To go harder, try to take your legs parallel to the floor when you take them to one side. If you aren’t flexible enough to do so, then go as far as you can without the risk of injuring yourself

- If you feel less challenged, then increase the number of reps or really slow down each rep to 3-4 seconds

FJ Note: You must do this exercise with focused control and make sure that you aren’t just flinging your legs from side to side. This will work your core to the bone and also make sure you don’t end up hurting yourself.

There you go Fitness Lovers. It different, its challenging and its one heck of an exercise for results. So give it a shot.

Stay Fit

Apollo

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