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20 minutes Summer Abs Circuit Workout

Getting six pack abs is not magic because you have to work hard to get a single pack. Over the years abs workout became one of the most popular exercise. The latest trend in the fitness world is abs workout. If you want to live your life healthy then you have to invest few hours in workout every day.These days most of the people crave for that flat tummy and chiselled abs. This trend got hyped from the celebrities and sports persons.

Getting six pack abs is not magic because you have to work hard to get a single pack. Over the years abs workout became one of the most popular exercise. The latest trend in the fitness world is abs workout.

If you want to live your life healthy then you have to invest few hours in workout every day.These days most of the people crave for that flat tummy and chiselled abs. This trend got hyped from the celebrities and sportspersons.

The primary role of abs is to maintain mid-section. It also helps maintain the posture. You can get your abs when workout is executed and performed in an appropriate way. Make sure that you are not missing out on these awesome exercises for six pack abs?

Set Exercises Time Rounds
1 Sprint 100 metre  
  Twist 30secs 3
  Heel Touch 30secs 3
  Rest 60secs  
2 Mountain Climbers 30secs 3
  Crunches 30 secs 3
  Planks 30 secs 3
  Rest 60secs  
3 Hanging Leg Raise 30secs 3
  Incline Crunches 30secs 3
  Russian Twist 30secs 3
  Rest 60 secs  

100m Sprint

Have you noticed the abs of sprinters or racers? They rarely do abs workout but still they have abs because their abs and core built on the track. You don’t need to spend or run as fast as sprinters do just keep in mind that you do need to sprint as fast you can in order to get the same results.

We all hate that extra layer of fat that hides muscles that we would love to show off in front of everybody. So, start doing sprint and get your abs on the track. 

Sprint training is the most effective and explosive training you can do. The more sprints you do the more proficient it will be. It engages the muscles such as legs, glutes and core. The more sprinting you do the more toned your abdominal muscles will be. Sprint helps you in burning off the fat of your stomach, the fat layers that hide the muscles underneath. It also helps in building glutes, hamstrings and quads.

Twist (3 RoundsX30 sec)

First step to build abs is getting rid of belly fat and twist can do that.

Most of the abs exercise helps in reducing fat but twist strengths the internal as well as external obliques. Twist do exactly same the crunches or other exercises do for abs. They target on the fat and core muscles. The twist works for upper abs and lower abs as well.

Heel Touch (3 RoundsX30 sec)

By doing knee touch you are preparing yourself for the bigger task. It means that knee touch is an exercise that strengths the lower back so you can lift heavy weight easily if your lower back strength is good.

It also helps in flatten the abs and strength the abdominal muscles.

Mountain Climbers (3 RoundsX30 sec)

It’s the magical combination of strength training, cardio and core strength. It is useful for burning calories, building stamina and strengthening the core. You can do mountain climber anywhere because it requires only your bodyweight. If you want to reduce your extra fat from belly, include this bodyweight training in your workout routine.

Mountain climber has many variations such as diagonal climber, spider climber, side to side climber, cross body version. Balance, coordination, posture can be improved by the mountain climber.

Crunches (3 RoundsX30sec)

Crunches are one of the exercises that target all the muscles of the core. Crunches are best exercises for you if you want to have great abs and core strength. It works the rectus abdominal muscles. Crunches will improve your flexibility and muscles strength.

Crunches are superior to sit-ups and build endurance in the abdominal region. Crunches are not helpful in building abs but also provide strengthen the back, pelvis and obliques. Crunches will not provide any benefit if you do it improperly. Move through each repetition to get the best results.

Planks (3 RoundsX30sec)

Sometimes the simplest movement can help you in achieving the greatest fitness so with the planks.

Plank is popular among the core strengthening exercises because it engages large group of muscles. Plank variation is used for improving the balance, flexibility and overall fitness. Plank can be performed in many different directions: front, side and reverse.

Each direction engages different sets of muscles. Surprisingly plank not only provides the core strength but also each of the surrounding muscles in your abdominal. It also provides strength to the spinal cord.

Hanging Leg Raise (3 RoundsX30 sec)

Hanging leg raise engages all the abdominal muscles including the lower abs. It can give abs within few months but you need to perform it correctly.

The biggest advantage of this exercise is that it not only strength the mid-section but also strength other muscle groups such as shoulders, back, arms and legs.If you have a lower back pain, hanging leg raise can help you in reduce that pain. Hanging leg raise targets your lower abs and hip muscles. Hanging leg raise can only be beneficial when it’s executed and performed correctly.

Incline Crunches (3 RoundsX30 sec)

Incline crunches also help you in lower back pain. There are different types of crunches and all exercises are considered to be effective abdominal exercise. Incline crunches result in good toning and strengthening.

Most of the abdominal exercises target the lower, upper and the oblique. If you want to make this exercise more difficult use incline bench and medicine ball. This will help you in boosting the intensity of the movement.

One thing you should keep in mind while doing incline crunches that don’t be in hurry start with lower incline about 20-30 degree. You can increase the degree when you’ll get comfortable with this exercise.  Weight incline crunch is another exercise for abs for this exercises you’ll need weights.

Russian Twist (3 RoundsX30 sec)

Russian Twist results in stronger back and toned waistline. In Russian twist you have to do the twisting motion well because it is the key motion of Russian twist. If you want to make it more effective then add dumbbell and medicine ball, adding some weight can make it more effective and challenging but in the beginning you should do without weights.

Russian Twist is beneficial for core muscles and obliques. Russian twists has numerous benefits like stronger abs, strength lower back and provide better core strength.

About The Author

Monika Chahar

Monika Chahar is a young journalist who has worked with media houses like Hindustan Times and Dainik Jagran group (special coverage of Jagran Film Festival). She has also develo.... Read More..

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