I know how hard it is to loose your tummy fat and tone your core muscles. It’s been my main goal for the past 4 years and it still is! I very proudly managed to loose 10 cm within that period of time AND significantly strengthen my core muscles, but I still haven’t achieved my goal (mainly because I really love to eat…). That’s why I always pay attention to those muscles when I do my weights and I also try to finish all my workouts with a few ABS exercises.
Today I’d love to share with you my latest workout, which I hope you’re going to like, especially after all that delicious food and treats we had during Christmas holidays. I did it two days after Christmas, having huge pangs of conscience and feeling extremely determined to burn those extra fat cells which so boldly ALWAYS find their way to THAT particular area of my body! I did a good 10 minutes of cardio before as a warm-up and I was totally exhausted after that workout… But no worries, I’ll give you an easier option too.
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ABS Circuit Workout
This ABS workout is divided into 3 CIRCUITS.
- There’s no rest between exercises.
- There IS a 1 minute rest after each Circuit (beginners: 2 minutes break)
- After completing all 3 Circuits, repeat the whole sequence once more.
- You can do these exercises with a dumbbell or without
If you have no dumbbells, you can use a bottle of water instead, or you can get them online. Here’s a few to choose from:
- TOE TAPS – 10 reps
Lying flat on the mat with your legs straight up, try to reach your toes. Remember to contract your abs while doing this motion. Try to hold for 3 seconds, then move back down slowly. If you don’t manage to touch your toes, that’s OK. Add a lightweight dumbbell or a small bottle of water if you need to make this exercise a bit more demanding.
- FLUTTER KICKS – 20 reps
Lying flat on the mat, put your hands along your body, palms very close to your bum, or under (for better back support). Keep your back flat on the floor all the time (do not arch your back or you may end up with a back pain). Contract your tummy muscles. Rise your legs up straight and kick them side by side. Do 20 kicks in total. If you can’t do 20, start with 10-15.
- AIR BIKE CRUNCHES – 20 reps
Still lying flat on the ground, put your hands beside your head. While doing a cycling motion with your legs, crunch your abs and try to reach with your right elbow to the left knee. Go back to the initial position. Now reach with your left elbow to your right knee, and so on. Do 20 in total. Again, if it’s too much, try 10-15 in the beginning.
After completing all three exercises, take a short break, have a sip of water and catch your breath.
- RUSSIAN TWISTS – 20 reps
Sitting on the mat, bent your knees and lean backwards so that your back and your legs form a “V” shape. Keep your back straight and your core muscles tight. You can keep your feet on the ground or lift them up if you want to make this exercise more demanding (see my photo below). Holding a lightweight dumbbell, or a small bottle of water in both your hands, twist your torso to one side, and then to the opposite side (similar to the rowing motion). Do this exercise without any weights if you’re a beginner. Do 20 reps in total.
- SIT-UPS – 20 reps
Lying flat on the ground, bend your knees slightly. Holding a dumbbell put your hands straight on the floor, above your head. Lift the dumbbell up and let your torso follow up to the sitting position (see photo below). Go back to the lying position and repeat. Remember to keep your muscles tight. Do 20 repetitions. If you’re a beginner you can do the same without a dumbbell and instead of keeping your hands above your head, you can keep them together on your chest.
- HEEL TOUCHES – 20 reps
Lying flat on the mat, bend your knees so that they form a “V” shape. Keep your legs slightly apart and your hands along your body. Keeping your tummy muscles tight crunch over your torso forward and try to reach towards your left heel and then to your right, left, right, etc… Do 20 reps in total. Beginners start with 10-15 repetitions instead.
Now you can take a 1 minute break, drink some water and catch your breath. (beginners can take 2 minutes break)
- SINGLE LEG HIP RAISE – 20 reps
OK, this one is not really a typical abs exercise but I had to smuggle one that would involve your glutes lol. However if this exercise is to be done correctly, it has to involve your core muscles too! So here’s how you do it: lying flat on the mat, bend your legs and keep them slightly apart. Your hands should be extended by your side. Lift your right leg straight up and keeping it in that position, lift your hip up and down. Do this motion 10 times. Now, do another 10 on your left leg. Beginners can do exactly the same without the leg lift.
For more leg exercises, check out my other article: Resistance Band Booty and Thigh Workout
- SCISSORS – 20 reps
It’s very similar to “flutter kicks” exercise, so lying flat on the mat, put your hands along your body, palms very close to your bum, or under (for better back support). Keep your back flat on the floor all the time (do not arch your back or you may end up with a back pain). Contract your tummy muscles. Lift your legs from the floor slightly and form a “V” shape. Criss cross them by placing the right leg over the left, and then left over right, and so on… Do 20 reps in total. If you’re a beginner try 10 reps instead. Remember not to arch your back – activate your core!
- BACK EXTENSION – 10 seconds
Lie face down on the mat, extend your arms above your head. Engaging your core muscles and your glutes, lift your legs and arms up and hold for about 10 seconds.
Now take a 1 minute break again, catch your breath and repeat all three Circuits again.
Once you’ve finished the whole workout, I hope you let me know how you feel in a comment! Also if you think this might be beneficial for someone else, please share my post on social media. Big thanks for this, guys! I really appreciate that.
*DISCLAIMER: I’m not a personal trainer or a physical therapist. I take no responsibility for pulled muscles, sprained legs, or ligament tears. Exercise at your own risk. Always consult your doctor or a fitness professional before doing exercises from my blog.
In case you wonder where I get my stuff from:
LEGGINGS: 90 degree by Reflex
TOP: Kyodan (it’s a sports bra and a top in one!)
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How about you?
How do you feel after Christmas? Any fitness-related New Year’s resolutions on the horizon?
Whatever your goals are, I really hope you fulfill all of them and you feel truly proud of yourself by the end of 2018.