Unfortunately, there is no magic exercise that will form an hourglass shape from day to day or conjure a six-pack on your belly. However, we know a combination of exercises that will help you progress to the desired physique. Of course, all this along with a balanced diet and adequate cardiovascular. We offer 3 circuits of exercises for the core of the body to get a narrower waist, a strong core and nicely shaped torso.
General Guidelines
Do you want to strengthen and shape your waist and hips? Do not be afraid of weights! We recommend that you choose a load for weight exercises that tires your muscles after 12 to 20 reps. Remember that you do not have to do 50 to 100 repetitions of abdominal exercises. If you focus on the right technique along with adequate weight, you will save your time.
Exercise your abdominal muscles 2 to 3 times a week, for example, on Monday, Wednesday, and Friday. It is important that you do abdominal training every other day. The muscles have enough time to relax, regenerate and gain strength. If you suffer from lower back and small of the back pain, consult your doctor in advance. Some exercises, such as lifting legs or rotating movements, could be counterproductive for you.
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The Ab Circuit Workout
Each of the circuit abdominal exercises contains some form of plank because it is one of the most effective exercises to strengthen the middle part of the body, the abdomen. The workout also works with variations of sit ups and leg lifting as they are dynamic exercises that help burn calories and fat. Choose a circuit and repeat it two to four times, depending on your fitness level and time.
Circuit abdominal training – Circuit 1
1. Spiderman on balance pad
Place the balance pad bosu on the ground, with the dome side up. Position your elbows and forearms on the top of the ball and your feet behind you about shoulder-width apart. Perform a plank, keeping the glutes, abs, back, obliques and legs tight. With minimal movement, lift your right leg slowly and bring your right knee to the bosu on the outside of your right elbow, keeping your foot off the ground. Contract your obliques and keep the hips low and facing the ground to try and make contact with the bosu. Hold for a moment, return to plank and repeat on the left side. Do 10 per side. Do 10 reps on each side.
Simpler version: Instead of the plank, start at the crank position, placing your hand palms on the ground. You can also practice Spiderman from a plank position with your hands on a fitness bench.
2. Bicycle Crunches
You’ll love this exercise because you can do it anywhere. All you need is your own weight and determination. In addition, it is very effective for deep abdominal muscles, hips and oblique abdominal muscles.
Lie on your back and put your hands behind your head, they will gently support your head. The aim of this exercise is to pull the right elbow up to the left knee. Turn the torso to lift the blade bone off the pad and try to pull up to the right knee, which at the same time has got a 90-degree angle to the pad. Hold for a few seconds to feel the oblique abdominal muscles and return to the starting position. Continue with the left elbow to the right knee. Repeat 20 times on each side.
3. Tuck Thrusts
This is a highly intense exercise that will pump up your heartbeat while strengthening your abdominal muscles. It is excellent for burning calories and fats. Start from the crank position, transfer the body weight to the palms and toes of the feet. Keep your feet together, arms wide. Lean your hands against the ground and jump up. Your feet should approach the torso and fall on the pad just behind your hands. At the same time, the palms remain on the pad and serve as a support. Jump back and return to the starting crank position. When jumping, it is important to pull the abdominal muscles so that your knees naturally reach your chest. Be careful to bounce using the muscles of the core of the body to avoid unnecessary stress the small of the back. Repeat for 30 seconds.
Circuit abdominal training – Circuit 2
1. Side Plank on the balance pad
Prepare a bosu ball and get into plank position. Place the right hand elbow on the round part of the balance pad. Place the left foot on the right foot. If this is not convenient, you can put the heel of the left foot in front of the right foot. But keep your feet together. Extend your left hand to make your body look like a letter T. The aim of the exercise is to pull your left hand under the torso while turning your shoulders towards the bosu ball. Keep your core tight. Do 10 to 12 reps on each side.
Simpler version: Try performing this exercise on a flat surface or bench.
2. Lying Leg Raise on the bench
Lie on a flat bench, push the blade bones and shoulders against the pad. The lower back and hips gently touch the bench. Bend your knees to 90 degrees, keeping your feet on the ground. Put your hands to your head and grab the bench. Use your abdominal muscles to pull your knees up. Your thighs are perpendicular to the bench, with your hips in the air. Also engage oblique abdominal muscles and turn your knees to the right and left sides.
If you dare, you can also try this exercise with your legs stretched. Hold your legs vertically and raise your hips. If you can do it, try to lower your legs straight below the bench level. Then pull them back to the candle position. This will stretch your abdominal muscles. Be careful, however, of the lower back and correct technique of performing the exercise.
3. Suspended Mountain Climbers
Many of you certainly know the Mountain Climber exercise. This version, however, is focused primarily on the muscles of the core of the body. Start at the crank position and pull the right knee to the chest. Hold your right foot above the ground. The weight of the body is carried by the left leg. Jump to change the legs and transfer the weight to the right leg. The left leg is hanging in the air. Repeat this exercise at a rapid pace for 30 seconds but check for correct technique.
More challenging version: Place the balance pad with the round side on the ground. Use your hands to grasp the bottom of the bosu ball and start practicing the climber. Alternatively, you can place your palms on the ground and put your feet in the TRX straps.
Circuit abdominal training – Circuit 3
1. TRX tuck- in
Place your feet in the TRX straps, rest your palms on the pad. Strengthen the core of the body and don’t let your torso bend to the floor. Keep the stable position and slowly pull both knees to the chest. Hold for a while and return to the starting position. Repeat 10 to 12 times. If you don’t have the TRX suspension system at hand, you can try this exercise with your feet on the fitness ball.
More challenging version: Repeat the exercise with legs stretched, lifting the hips up over your shoulders. Your body will resemble the roof or inverted letter V.
2. Unusual sit ups on fitness ball
This exercise is effective for a wider range of abdominal muscles compared to conventional sit ups. Lie on the fitness ball, bend your legs in your knees and lay them on the ground, about a step away from the fitness ball. Put your hands behind the head, which should be an extension of the torso. Start practicing sit ups. When your body is at its highest point, gently twist the torso to the right to engage the oblique abdominal muscles. Repeat 10 times on the right and left sides.
More challenging version: As you turn the torso to the right side, raise the left knee and touch the right elbow crosswise. This is a challenge because the weight of the body is fixed by an unstable fitness ball.
3. Dynamic sit ups with the ball
Grab a 2-to-5-kg medicine ball. Lie on the pad, with knees bent and do crunches. Your task is to throw the ball slightly in the air on the way up, then catch it on the way down.
If you have access to a stable wall, assume crunch position perpendicular to the wall, with toes about a foot away. Hold the ball overhead, crunch up and throw it high against the wall. Try to catch the ball in the same position from which you threw it and lower yourself back down, tapping the ball to the ground behind your head.
We believe these exercises will make your workout more varied and help you achieve your dream physique. Do not forget that it is important to change exercises so that the body does not get used to it and has the opportunity to actively engage all muscles in the core of the body.
Which core exercises do you include to your workout plan? Let us know in the comments. Will you try this workout? If so, support the article by sharing so we’ll know if you’re serious about getting your six-pack.
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