Top 5 Ab Exercises for a Quick Workout

Posted on 25 February 2011

As we all know, many back injuries can be reduced by strengthening the core consistently every week.    The workout might add a total of  30-40 minutes more per week above the normal training hours.    Below is a simple workout to consider adding to your routine to enhance core strength along with building mental toughness.   Perform the workout 2-3 times per week.

Body Plank - build up to 3 sets of 1 minute 30 seconds.  The last set hold as long as possible and push for 3 minutes (your body will be shaking and that’s good).  One of my favorite functional training exercises!

Bicycle Rotations – Lie on back, place hands on the side of the head and rotate to each side whele “pedaling” with feet in the air.  Feels like you are rotating the pedals, high RPM’s and breath through it.  2 sets of 75 – 100 circular kicks

Side Planks – move back to body plank position and turn and keep hips elevated – hold for 45 seconds each side and perform 2 sets

Fit Ball Rotations – place your legs bent at a 90 degree angle on the fit ball, arms crossed on your chest and move the ball left to right.  Look for a demonstration video online.  Perform 50 reps each side.   These will be very difficult and keep you back stable on  the ground.

Fit Ball Crunch – While placing your back on the fitball, use a 10-20 pound dumbell and hold with arms extended and use your abs to crunch up to while holding the weight.   A weighted medicine ball will work fine.  Perform 75 Crunches

Body Plank – 1 set 2 minutes and it will be tough!

There are many cross-over benefits of a strong core to endurance racing.   You will notice a difference when running hills after a few weeks of doing the above workout.

One Response to “Top 5 Ab Exercises for a Quick Workout”

  1. Thanks for the ab exercise routines! I bet most of my folks would try it out if I show this to them. I think I’ll try ‘em out, too, ’cause I think my weight has been going up these days. I want to go back to the slim me. I mean, who doesn’t, right? Anyway, could you suggest more slimming exercises?

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