Fitness Friday - My Ab Routine

I have a very simple Ab Routine that helps me maintain and strengthen my abdominal muscles and has helped me to get my “ six pack”, back after baby, well maybe not but I am close to it, lol!

If you do this routine twice a week it will help you get the strong abs you are looking for and maybe even that 6 pack!

Remember this ab routine is only part of your workout and you need to incorporate some kind of cardio as well as other strength training exercises to get a balanced workout and get your body in tip top shape! Also don’t forget about the healthy diet!! If you want to start seeing those abs you have to burn the fat as well as fuel your body with the proper nutrition!

Here we go!

NOTE: After each set of ab exercises I hold each movement for 12 seconds (static hold), at the top of the crunch, and then I do 12 small pulses (very small movement at the top of the crunch). I find this really helps to isolate the ab muscles and gets them burning!

My Ab Routine:

1. 25 regular crunches (Place your feet flat on the floor and your knees up, hands behind head and do a crunch!) after you have done 25 crunches hold the crunch for 12 seconds then at the top of your crunch do 12 small pulses to really feel your tummy burn!

2. 25 reverse crunches (keep your head and arms on the floor but pull your feet up to meet your chest). Remember to hold in that tummy while you are raising your feet and legs up. Once the 25 reverse crunches are done do your 12 static holds and then 12 pulses.

3. 25 pelvic tilts with a crunch (do a regular crunch but at the same time raise your hips off of the floor (pelvic tilt)). Once you do 25 reps hold the exercise for 12 seconds and then do your 12 pulses.

4. 25 cross crunches (lay in the same position as a regular crunch but cross one leg over the opposite knee with your ankle resting on your bent knee). Crunch up lifting your shoulders off the floor and rotate your torso into the bent leg. Once again after you do 25 reps hold the crunch at the top of the exercise for 12 seconds and then again do 12 small pulses at the top of your crunch. Remember to cross the opposite leg over your other knee and do a full set on the other side. These exercises will isolate your rectus abdominus muscles and obliques!

5. Do another set of 25 crunches, but this time hold your legs up at a 90 degree angle to your body and raise up your sholders. After the 25 crunches, hold for 12 seconds and pulse for 12 reps.

6. Finish up with 30 bicycles. While on your back pull the right knee to meet your left elbow, then pull the left knee to meet your right elbow.

I find this is an effective routine for me. The whole routine takes about 9-10 mins to complete but if you feel you need more you can always repeat this routine!

Remember to really focus in on your stomach muscles when you're doing your crunches. If you simply raise and lower your head and shoulders off the floor it will not help to strengthen your abs!

This is me flexing my abs, lol.... Both pictures were taken the same day. The second picture is with my light turned off, which seemed to show more muscle definition.

Here’s to your washboard abs!!

Simply Truly Jenny…