Home Workout Challenge- Day 24
The Muscle Prodigy 30 Day Summer Home Workout Challenge is a 4 week home workout program that consists of a solid foundation of cardiovascular training and resistance training. All these exercises can be done in the comfort of your home or outside.
Each day we post a new workout for you to follow so stay tuned every single day!
For the past few days, you've been focusing on full body and cardiovascular workouts. Today, you will be training your abdominals and obliques with this ab circuit routine. Having strong and defined abs not only will keep you looking good but a strong core helps prevent injury (especially in the lower back) and will give you some added strength throughout all your lifts. All your power and explosion begins and ends with the core.
Here are 5 abdominal and oblique exercises that you can do at home. Do 20 reps of each exercise. Rest for 30 seconds. Continue through in order. Do 3 full circuits. Rest 3 minutes after each circuit.
1) Double Crunch
Lie down on the floor on your back, with both hands extended behind your head. Forcefully crunch your body up whilst simultaneously pulling your knees up into your ribcage so that your chest touches your thighs. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position where your arms are fully extended behind your head and your legs extended but not touching the ground (just above).
2) Advanced Plank
Lie down on all fours but with your elbows tucked into your sides and forearms resting on the ground and feet together and toes curled in hoisting your body up supporting it from falling. Keeping your back straight and butt up but not overly so with your abs tight. Hold the position there for as long as you can using your abs to hold you up. An advanced movement of the plank is by pulling one leg and the opposite arm in the air while maintaining your body up in the air on one arm and one leg. Switch arms and legs throughout the exercise to work on both sides of the abdominals.
3) Reverse Crunch
Lie down on the floor on your back, with both hands planted on the ground beside you. Forcefully pull your knees up into your ribcage so that your knees barely touch your head lifting your hips a little to do so. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position where your legs are just above the ground.
4) Lying Hip Thrust
Lie down on the floor on your back and put your hands on the floor beside you. Lift your legs up in the air so they create about a 70-80 degree angle from the floor. Then, forcefully thrust your hips upward so that they come off the ground using your abdominals to do so. Hold your legs up there at the top for a brief moment and squeeze the abdominals to maximize blood flow while keeping your hands flat on the ground. Slowly bring your hips back to the mat and then have your legs follow by bringing them down to just above the floor in an arc-like motion.
5) Toe Touches
Lie down on the floor on your back, with both hands extended behind you, and legs up in the air and fixated at a high point. Forcefully pull your arms up to touch your toes without moving your legs and only using your abs to do so. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position.
Muscle Prodigy Products
- Basic Information
- Related Articles
- Most Read
- Just Published