Abdominal

Core and Abs Exercises

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Circuit Training: Core Workout


Circuit training is a great way to build a good body.  This circuit works the back muscles as well as the core. Tools that you need to perform this circuit training exercise are:

  • Medicine ball


Balance ball exercise:
This exercise is similar to swimming, except it is on a balance ball and not in the water. The exercise needs balancing the whole body on the ball, so it uses the muscles of the whole body. The main part of the exercise is the movement of the hands. The “Breast Stroke” like movement of the hands works the back muscles. The workout may look easy, but it is really challenging and you will feel the burn if performed correclty.

Medicine ball exercise

This workout session is a combination of a squat and a twist, while keeping the legs still. This works on your butt and the oblique abdominal muscles. In other words, it will help reduce fat on the area which is most commonly known as “The Love Handles”.

Every workout should be performed with 15-20 repetitions. Challenge yourself more or less according to your ability. Try not to put too much pressure on the body. This particular routine is specially designed for women and for those who want to do circuit training at home. Circuit training is a great and effective way to work the whole body. Check out the whole series to learn more free circuit training routines. And if you have just decided to follow circuit training exercises to build a great body, you have made a smart choice!

 

 

The Toughest Ab Building Workout

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Circuit Training Exercise for Abs

Circuit training is known for its effectiveness and positive scientific base. A well designed circuit training routine is more effective and can bring results in a quick time period. The workout routine that is shown in the video is consisted of six exercises; all of them are done with the same form. The exercises are:

•    Crunches
•    Rocking Chairs
•    Diagonal crunches
•    Upper body rotation
•    Combined crunches (Combination of crunch and rocking chair)
•    The Bicycle


Positioning of the body
In this circuit training exercise, your body is positioned lying down on a mat with your legs lifted. Your legs should form a right angle on the knees and on the pelvic area. This is a challenging position, and this is what makes this circuit training routine so effective. To get the most out of the exercise, position your body as shown on the video. If you are a beginner or have any medical problems, avoid the exercises and consult your doctor before starting any routine.


Repetitions
Each exercise should be done with 15 reps. For exercises that require performing on the both sides; for example the diagonal crunches, they should be repeated 15 times for both sides, meaning 30 reps in total. Take as much as you can, do not overload your muscles. Start with lower repetitions, with as many as your body can comfortably handle. You can gradually increase reps afterwards. The Navy seals are one of the most difficult circuit trianing routines for abs, so starting slowly will be a good idea.

The benefits of circuit training are far more that it might look. Some exercises of circuit training can reduce pain in muscles like yoga, or simply keep your heart in a good shape as well as your body. Performing workout should be done regularly, or at least three times a week. But the circuit training routine that is shown here should not take more than 15-20 minutes, you can make that much time for yourself, right?

 

 


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