Ab Specialization Mini-Workouts

Hey everyone! I took a little break from posting to give you guys a chance to catch up on all of the material that has been posted on this site in the last month. Since the site began, I dropped a new blog post almost everyday for 3 weeks straight. I didn’t want to overload you guys with information, so I took a little break to let it all sink in. But now I am back and have a special post now that it looks like we are finally getting some nice weather in Philadelphia and people can head to the beach!

This post will be very similar to the glute mini-workouts article I posted a few weeks ago (you can read that here). Besides how to get a bigger butt, another common question I get asked is how to make your abs more visible. So today I want to give you guys a few core circuits you can perform at home in less than 15 minutes to get your abs more pronounced in no time. But before I do that, I want to explain a few things to everyone first.

The phrase “Abs are made in the kitchen, and not in the gym” is very true to some degree. Everyone has abs to a certain extent, but for most people they are hidden under a layer of fat. There is no special abdominal exercise that you can perform that will make your belly fat disappear. Your first priority should be to clean up your diet and get on an exercise program that will help you lose that stubborn fat (If you would like to work with me, contact me!). Once the layer of fat is gone, these workouts will help make your abs more pronounced.

Another thing I would like to bring up is that I am not just providing you guys with these workouts for vanity purposes. I know that everyone likes to look good and would love to show off their new ab muscles, but your abs and core have a very important functional purpose for your body as well. I am not going to bore you with an anatomy lesson, but your core and abdominal muscles play a huge part in your body’s stability and lower back health. These exercises will help you keep your core strong and stable and your lower back healthy.

When most people attempt to perform ab workouts at home, they usually just stick to the old fashioned crunch. This common approach will never lead to a set of six pack abs. The crunch is one of the least effective abdominal exercises and can actually injure your lower back.

To effectively work your abdominal muscles, you need to perform several different ab exercises, each targeting a different abdominal function and area. Don’t worry if this sounds confusing to you, just follow my workout and you will get results!

These mini-workouts can be performed either at home or at the gym. They also may be performed on their own day or at the end of your regular workout. There is no equipment necessary and you can do them anytime, anywhere!

Mini- Workout 1

-McGill Curl-up for 5 slow repetitions (See video below)

Then

-Bird Dogs for 10 repetitions each side

Then

Plank for 30-60 seconds

All performed in succession.

Repeat this min-workout 2-3 times.

Mini-Workout 2

-Plank for 30-60 seconds

Then

-Side Plank 30 seconds each side

Then

-6 inch leg hold for 30-60 seconds

Then

-Iso Hold Glute Bridge for 30-60 seconds.

All performed in succession.

Repeat this min-workout 2-3 times.

Bonus Exercise! – Stability Ball “Stir the Pot” exercise. See video below. This exercise has been one of my favorite core exercises and is deceivingly hard! Try it out!

*Below are instructional videos for the exercises in the 2 Ab Specialization Mini-Workouts. These exercises are not demonstrated by me but are demonstrated how I intend them to be executed. 

MINI-WORKOUT 1 INSTRUCTIONAL VIDEOS 

MINI-WORKOUT 2 INSTRUCTIONAL VIDEOS 

BONUS EXERCISE INSTRUCTIONAL VIDEO

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