Great Ab Circuit (Video) 07-26-10

I was looking at some of my favorite exercises and noticed that all of them really work the abs so I decided to put them all together to make a nice little 2 minute circuit.

The exercises that you're going to do in this circuit are a Side Plank - Forearms, Plank - Forearms, and a Pushup.

You're going to start by doing a Side Plank on your forearm on your right side and you're going to hold that position for 30 seconds. Then without dropping your knees or using your left hand to help with the movement by setting it on the ground, you're going to roll over clockwise into a Plank on your forearms and toes. You're going to hold that Plank for 30 seconds.

Then again, making sure not to drop your knees to the ground or push off from your right hand, roll clockwise again into the Side Plank on your forearms on your left side and you're going to hold that position for another 30 seconds.

Once that 30 seconds is over, roll counter clockwise (without dropping to your knees) and get into the top of the pushup position. Then do 10 pushups.

Then you can rest. Rest 60 seconds, and do that circuit 3 more times.

The important point is to not use your free arm on the side plank or your knees in any of the positions to make the transition from one movement to the next. The transition should be made with your core.

Here's a video explanation of it:



Exercise Descriptions:

Side Plank – Forearms

1. Lie on the floor on your right side.
2. Support your bodyweight with the outside of your right foot (with your left foot lying on top of the right foot) and your right elbow with your lower arm pointed straight ahead and your palm on the floor.
3. Keep your body in a straight line so that your body hovers over the floor from your foot up to your right forearm.
4. Keep your back straight and your hips up and your head looking forward, making sure that your neck is in line with your spine. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breathe normally.
5. Hold this position for the recommended amount of time and then switch to the left side.

Plank – Forearms

1. Lie on your stomach on the floor.
2. Raise your body in a straight line and rest your bodyweight on your forearms and toes so that your body hovers over the floor.
3. Keep your back straight and your hips up but not so high that your butt is sticking in the air. Hold (brace) your abs tight. Breathe normally.
4. Hold this position for the recommended amount of time.

Pushups

1. Get at the top of a pushup position by resting on your hands and the tips of your toes. Your arms should be shoulder width apart. Make sure to keep your body in a straight line from your shoulders to your feet and to not sag or raise your hips.
2. Lower yourself down until your nose is only a few inches from the ground and make sure that your hips do not sag. Also as you are lowering, pull your shoulder blades together as far as they will go and make sure that your neck stays in line with your spine.
3. Pause for a second, then brace your abs and keep your body in a straight line from feet to shoulders as you push through your chest, shoulders, and triceps until you get to the top of the position. Repeat for the recommended number of repetitions or time.

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