I’m not one to advocate for hundreds of sit-ups, most of my core building activities come from total body drills like a squat to overhead press or deadlifts. But every once and a while I love a good ab burner that I can do anytime, anywhere. Do this 10 drill, 100+ rep burn out whenever you feel like some extra targeting.
- Bicycle (10 reps each side)
- Russian Twist (10 reps each side)
- Plank-Shoulder Tap (10 reps each side)
- Full Extensions
- Single Sided Jack Knives (10 reps each side)
- Toe Touch
- Decline Reach (10 reps each side)
- Plank Dips
How to Do It:
V-Up: Sit on the floor with feet flat, knees bent. Lean back as far as you can keeping your back straight and shoulders relaxed. As you lean back lift your feet off the floor until your legs are in a table top position. Extend your legs as straight as you can while leaning back, keeping your core tight. As you sit back up, stay on your sit bones and bring your knees to your chest.
Bicycle: Lie on your back with your finger tips lightly behind your head. Lift your shoulder blades slightly about the floor. Lift both feet off the floor so that your knees are over your hips and are bent about 90 degrees. Slowly rotate as if trying to touch your right elbow to your left knee, while at the same time straightening your right leg out towards the floor. Return to the start position then repeat on the other side. Keep your neck neutral and relaxed.
Sit-Up: Lay on your back with your feet flat on the floor and your knees bent. Lightly press your fingertips behind your head. Without pulling on your head or new sit-up until your upper body is off the floor. Your core should be fully engaged. Lower back down to starting position and repeat.
Russian Twist: Sit with your knees bent and feet together (uncrossed). Lean back until your abs engage holding your arms in front of you at chest level. Twist your upper body to move both arms to the outside of the hips. While your arms are moving, the primary movement should come from your oblique’s. Repeat moving from side to side.
Plank-Shoulder Tap: In a hand plank position, tap your left shoulder with your right fingertips. Return to plank position. Tap your right shoulder with your right fingertips. As you shift from right to left, keep your hips from rocking back and forth by pushing through the same foot as the arm you’re doing the “tap” and keep your core tight.
Full Extensions: Lay on the ground with your arms above your head and legs fully extended. As you reach your arms overhead and crunch to sit up, bring your knees to your chest. Your finger tips should end up around your shins. Slowly lower down to starting position. Don’t use momentum to get your self to upright, move with control.
Single Sided Jack Knives: Lay on the ground with your arms and legs extended. Bring your right finger tips to your left toes, crunching right at the center of the your naval. Return to starting position. Complete all reps on your starting side before switching to the other.
Toe Touch: Lay on your back with your legs extended straight up in the air, feet flexed. Lift your upper body off the ground in a crunch motion trying to touch your fingertips to your toes. The goal is to get higher and higher into your reach with every rep.
Decline Reach: Sit on the ground with your feet flat on the floor, knees bent. Lean back until your you feel your abs engage, then continue to lean back one or two inches more. Moving nothing but your torso, rotate to the right until your right fingertips touch the floor directly behind your glutes. Return to starting position and rotate to the left side.
Plank Dips: In a forearm plank position squeeze your legs together and slowly dip your knees down to the floor. As soon as you feel your knees touch, return to plank position. Be sure to keep your hips from sagging. The only thing that should be moving are your knees to the floor.
Complete each drill with minimal recovery and embrace that burn out.