| Most people think abdominal workouts require hundreds of sit-ups and crunches. The truth, however, is that they are just a waste of your time, and in some cases, may actually injure your low back.
If you really want 6-pack abs along with a sculpted body then the most efficient and effective way of achieving it is through total body exercises.
In this workout you will be performing nine total body exercises in circuit fashion, otherwise known as the X9 Factor. Therefore, each exercise will be performed back to back to back with no rest in between.
Start with kettlebell swings. These are 2-hand swings and you need to power up with the hips. Drive them back and power them back up.
Move immediately into extended pushups. Move your arms out in front of you as you lower yourself down and back up.
The next exercise is a stability ball pike. This is a more advanced version of the stability ball jackknife. Place your feet on the ball and your hands on the floor and pull the ball in as you push your hips up until you are in a pike position. Try to get your hips as high up as possible. If you are not very flexible, just do jackknifes in place of them.
Move immediately into stability ball back extensions. Plant your feet against a wall or something stable. Your chest is supported by the ball. Place your hands behind your head and raise yourself up and back down.
Next is a 1-arm kettlebell swing. Make sure you are driving back with your hips and back up. If you are more advanced, you can do snatches in place of the swings. Do all reps on one side and then do all reps on the other side.
Next you will do high rep close grip pushups. Tuck your elbows into your sides with your hands closer together as you move down and back up. Do as many as you can.
Move immediately into stability ball leg curls. Place your feet on the ball and bridge your hips up with your arms out to the side. Curl the ball in while keeping your hips up the entire time. Do 20 reps.
The next exercise is a stability ball rollout. Place the ball in front of you and start in an upright position, roll the ball out. Get a nice long stretch as you roll out and contract your abs when you pull it back in. If you have an ab wheel, you can use that in place of a stability ball. This is going to be harder than using a stability ball.
Finally, you're going to finish off preferably with a sprint as the last exercise. If you can't do sprinting, you can sprint in place or finish with burpees.
In most cases, although you aren't directly targeting your abdominals, you are still required to brace them which in turn indirectly works your abdominals for a powerfully efficient abdominal workout. |