This ab routine is not for the faint of heart, it isn’t easy but it works. If you want a no nonsense abdominal routine, then keep reading!

Exercise 1

Plank

Plank

 

To do a basic plank you need a flat level surface. It is important that you plank correctly to get the best out of the movement. Position your feet so that your toes are on the floor and have your forearms flat on the floor parallel to each other.

Your entire torso must be raised just above the floor putting all of your weight on your toes, elbows and forearms. The longer you can hold a plank the better the exercise will be.

If you have a time on a phone or watch, set a goal for yourself, and increase the time every time you plank. Start with 30 seconds, move to 1 minute and then add 30 seconds every time.

Planks are great for your entire core, back, abs, sides, everything, do at least 3 sets, maximum 5 sets if you are feeling rather energetic.

Exercise 2

Mountain Climbers with a bench

Mountain Climber

Typical mountain climbers are done on the floor in a push up position with your knees alternating towards your upper body. This time use a bench, they are still challenging and you again engage your entire core area as your knees alternate.

Using the timing technique above, start off with one minute and add a minute as you do each set. Again do 3 sets minimum and 5 sets maximum.

Prepare to sweat

Exercise 3

Side plank

Side Plank

 

Back to planking but this time with the focus on the obliques and core. With planking the position of your body is everything to get it right.

To do a proper side plank you should lie on your side with legs straight, prop your upper body up on one elbow and forearm. Your hips will be turned out and legs stacked one on top of the other.

Raise your hips until your body is in a straight line from ankles to your shoulders. Using the time technique go back to 30 second intervals increasing your time every set.

3 sets minimum, 5 sets maximum.

That’s it, now go ahead and whip those abs into shape!