I have a new workout coming at you today! We all have areas where we are just genetically more fortunate right? Well, for me my weakness is definitely my bum. No doubt about it. Trying to mold anything more than a pancake shape out of that thing is like going to battle. My abs…well, I am more fortunate in that area. The result? I often neglect them to focus on said booty. However, if I become too big a slacker I notice it for sure. I mean there are definite limits to any grace from our genes. Lately I have been trying to be consistent and add ab work to my workouts 3-4 times a week. I typically save it for the end so hence the term finisher.
All New Ab Finisher
I did these exercises twice through the other day and boy, was I feeling it. With abs you need a lot of stimulus whether it is changing up your movements or adding weight and resistance. These movements are bodyweight and trust me that is all you will probably need. They worked my abs in new ways and that is a good thing. Even if I did not feel like it at the time. My smiles are deceptive here. 🙂
Side Ab Reach
Lie on your side with your weight on one side of your body. Legs are straight and out in front of you on a slight angle. Toes are pointed ahead. Your arm is not taking all your bodyweight, but merely assisting you with balance.
Maintain your form by keeping your core engaged and your lower back tight. Stretch your arm overhead and then reach towards your feet while raising your legs up. You should feel like you are trying to touch your hand to your toes. Gaze is straight ahead and eyes are neutral.
Perform 8-10 repetitions on each side.
Sprinter Sit Ups
Getting fast in running all in a sit up! Seriously, you are using a lot of similar motions. Lie on the floor supine with your arms in an L-shape next to you. Fingers are relaxed and pointed up towards the ceiling. Bring in one leg in a tuck as close to your bum as possible. The opposite arm extends forward. Continue switching sides. This movement should be as fast paced as possible.
Core remains engaged. Back does not round and arms come back as fast as possible in the movement. You want it to be smooth and not chopping as you move back and forth between positions.
Perform 10 on each side for a total of 20 repetitions.
Lower Back Twist
We often forget the lower back when it comes to working our abs, but it is really important. You want to make sure the waistline is getting the same amount of work as your upper and lower abdominals.
Lie on your stomach and put your hands behind your head. Keep your feet on the ground and turn your elbows right and then left. Try to reach as far as possible in each direction to maximize your movement.
Perform 8-12 on each side for a total of 16-24 reps. This was a tough one for me because I still have a little bit of a restriction in my right shoulder. Try to go as far as is comfortable for you and your body. We are all a little different and need to honor our bodies and our weaknesses accordingly.
Med Ball Roll Out
Grab a med ball and get ready to burn a little on this one. Start with the ball as close to your body as possible. Roll it out and extend it as far as you can while still maintaining a grip on the ball. Knees remain on your mat and the back should not round up or down. Take a deep breath and hold for 30-60 seconds. The longer – the better here!
Make sure to keep your shoulders down and do not let them come up by your ears. This is a huge reminder for me as I tend to do it all the time. Especially in my workouts or when I start to feel a little fatigue coming on. Fight your way through that pull.
Let me know if you end up giving the workout a go or if you have any questions. Sometimes pictures can only tell so much! Happy sweating and stay strong.
I am working from home today, and then I have a late afternoon hair appointment. I am trying someone new, and a new hairdresser always gives me a case of the butterflies. Wish me luck!
Question of the Day:
- How often do you try new ab workouts?
- Does a new hairdresser make you nervous too?
»»Linking up with The Fit Dish today.
I always love hearing from you! If you have any questions please feel free to leave a comment or send me an email.