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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

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

Published in: Sports

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