Here’s a more conversational version of the exercise routine:
There’s no magic trick or shortcut to get those dream abs. It’s all about hardcore workouts, focused exercises, and a solid dose of willpower. The moment you start seeing those first ripples on your stomach, you wouldn’t want to stop!
Let’s kick off with this move I like to call the ‘X-Factor’. Grab a pair of weights and lay down on your exercise mat. Hold the weights in your hands and try to bring your left hand towards your right shin while balancing on your tailbone. Too hard? You can rest some weight on your elbow. After doing this once, rest a bit and then switch sides. For better results, also bend and stretch your thighs during the process. Do this 30 times, alternating sides, with proper breath control.
Next, let’s try some ‘Bird-Dog Crunches’. Remember, results won’t come overnight, you have to be patient and consistent. This exercise is great to get those core muscles working. Start by getting into a hands-and-knees position on your mat. Stretch your left arm forward and straighten your right leg. Rest for a while then do the same for the opposite limbs. Do this 5 times for each pair. Always remember to keep the body straight throughout the exercise.
For our third move, I introduce you to ‘Bear’. Here, you support your body on your hands and feet, lifting your knees 4 inches off the mat. Allow your body to return to its starting position, ensuring that your core muscles remain stable throughout. Do this 15 times.
And now comes the classic ‘Sit-ups’. Though they’re pretty common, they’re very effective if done correctly. Lay down on the mat, bring your knees up and place your hands behind your neck for support. Do one minute of sit-ups, rest for a minute, and repeat this set five times.
Next is the ‘C-Curve’. It’s a good follow up to most ab workouts because it relieves tension. Get into a sitting position on your tailbone with a pillow, ball or cloth pressed between your thighs. This exercise targets your lower abdomen. Maintain a semicircular position with your body, keep your lower back on the mat, and widen your elbows. To add resistance, lift some light weights such as cans. Maintain this form for at least one and half minutes, focusing on the correct movement of your arms.
Lastly, try the ‘Glute Bridge March’. Lay flat on your mat, knees bent, feet fully on the ground. Lift your hips so a straight line forms between your knees and shoulders. Then, bring your right knee towards your chest, hold for two seconds, and lower it. Do the same for the left knee which counts as one rep. Perform this 15 times.
Keep your workout frequency and intensity consistent. Soon, you’ll see the results you’re after. So let’s get those abs!
