ABS CIRCUIT WORKOUT PREPARED BY: AZURA
ABS CIRCUIT WORKOUT <ul><li>15-20mins warm up of your choice of cardio workout. </li></ul><ul><li>Stretch at the end of yo...
ABS CIRCUIT WORKOUT <ul><li>The Routine </li></ul><ul><li>Mountain Climber  </li></ul><ul><li>Leg Raises </li></ul><ul><li...
ABS CIRCUIT WORKOUT <ul><li>Mountain Climber Twist </li></ul><ul><li>Get into push up position </li></ul><ul><li>Feet hip ...
ABS CIRCUIT WORKOUT <ul><li>Leg Raises </li></ul><ul><li>Lie flat on the exercise mat </li></ul><ul><li>Keep your lower ba...
ABS CIRCUIT WORKOUT <ul><li>Oblique Abductor Raise </li></ul><ul><li>Get yourself on side plank position </li></ul><ul><li...
ABS CIRCUIT WORKOUT <ul><li>V-Ups </li></ul><ul><li>Lie flat on the floor or bench with knees straight,  </li></ul><ul><li...
ABS CIRCUIT WORKOUT <ul><li>Stability Ball Knee Tucks </li></ul><ul><li>Starting position: Lie prone (on your stomach) ove...
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Abs circuit workout

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Fitness at Sheraton April Act NewAbs Circuit Workout by our very own Personal Trainer

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Abs circuit workout

  1. 1. ABS CIRCUIT WORKOUT PREPARED BY: AZURA
  2. 2. ABS CIRCUIT WORKOUT <ul><li>15-20mins warm up of your choice of cardio workout. </li></ul><ul><li>Stretch at the end of your workout. </li></ul><ul><li>To get the abs that you want, crunches alone will not do the trick. </li></ul><ul><li>It’s a layer of fat that you need to do lots of cardio workout for fat burning. </li></ul><ul><li>Always go for healthy balanced diet. </li></ul>
  3. 3. ABS CIRCUIT WORKOUT <ul><li>The Routine </li></ul><ul><li>Mountain Climber </li></ul><ul><li>Leg Raises </li></ul><ul><li>Oblique abductor raise </li></ul><ul><li>V-ups </li></ul><ul><li>Stability ball knee tucks </li></ul><ul><li>** 20 repetition ** </li></ul><ul><li>** 3-4 sets ** </li></ul>
  4. 4. ABS CIRCUIT WORKOUT <ul><li>Mountain Climber Twist </li></ul><ul><li>Get into push up position </li></ul><ul><li>Feet hip width apart </li></ul><ul><li>Flex your left leg & bring it to your chest </li></ul><ul><li>Repeat on your right leg & bring it to your chest (alternately) </li></ul><ul><li>Keep hands firmly on the ground, shoulder strong – switch legs simultaneously. </li></ul><ul><li>Brace your abs to stabilize your spine. </li></ul><ul><li>Continue for 20 second or 20 repetition. </li></ul>
  5. 5. ABS CIRCUIT WORKOUT <ul><li>Leg Raises </li></ul><ul><li>Lie flat on the exercise mat </li></ul><ul><li>Keep your lower back in contact with the floor </li></ul><ul><li>Place hands at your side or under lower back for support </li></ul><ul><li>Keeping legs straight and together, back flat, lift legs upward until they are straight above hips. </li></ul><ul><li>Lower down to starting position slowly and with control (but do not allow feet to touch the ground between reps) to complete one rep.  </li></ul><ul><li>NOTE: </li></ul><ul><li>Make sure back stays flat on floor and abs are tight (pull navel in towards spine).  </li></ul>
  6. 6. ABS CIRCUIT WORKOUT <ul><li>Oblique Abductor Raise </li></ul><ul><li>Get yourself on side plank position </li></ul><ul><li>Ensure that your elbow is align with your shoulder </li></ul><ul><li>Lift up your upper legs </li></ul><ul><li>Repeat for 20 times </li></ul>
  7. 7. ABS CIRCUIT WORKOUT <ul><li>V-Ups </li></ul><ul><li>Lie flat on the floor or bench with knees straight, </li></ul><ul><li>both hands extended behind your head. </li></ul><ul><li>Keep elbow back and out of sight. </li></ul><ul><li>Head should be in a neutral position with a space between chin and chest. </li></ul><ul><li>Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. </li></ul><ul><li>Extend arms and also raise legs up toward ceiling.  </li></ul><ul><li>Return to start position.  </li></ul>
  8. 8. ABS CIRCUIT WORKOUT <ul><li>Stability Ball Knee Tucks </li></ul><ul><li>Starting position: Lie prone (on your stomach) over the top of a stability ball with both feet and hands on the floor, hip- and shoulder-width apart.  </li></ul><ul><li>Gently exhale, contract your core muscles and slowly walk yourself forward, lifting your legs off the floor. </li></ul><ul><li>Continue walking out until the fronts of your thighs or knees are resting on the top of the ball. </li></ul><ul><li>Exhale and slowly pull your knees towards your chest, rolling the ball forward as your knees tuck under your torso and your hips move upwards. </li></ul><ul><li>Continue moving until your knees are positioned under your hips and your shinbone lies over the top of the ball. </li></ul><ul><li>Hold this position briefly.  </li></ul><ul><li>Inhale and push your knees away from your torso, returning your body to the starting position.  </li></ul>
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