Physical Fitness and Exercise Workout Routines » Lower Ab Exercises

Abs of Steel

Joe Gigantino — Wed, 28 Jul 2010 08:30:54 +0000

Here’s an awesome ab workout that really hits the core! The key to sexy abs, is overall cardio workouts with weight training 3-5 times a week, adding strong core exercises that work the lower, upper abs and obliques.

Warm up: 2 mile jog/run on 1.5-3.0% incline (beginners can modify)

Sexy Abs of Steel Workout Routine:

- Plank, bend with a twist set (15 on each side)
- ab hold/ L sit/or pike/ at least 30 seconds or to failure (advanced with rings or bar hang)
- flutter kicks 40 2 counts (beginner 20-30)
- the hundred (100 pulses)
- repeat 3 times (videos below)

How are those abs? …Post your results!

httpvp://www.youtube.com/view_play_list?p=0D1C7300B9AF7550

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Stability Ball

Joe Gigantino — Mon, 07 Jun 2010 21:26:10 +0000

This core ab workout routine focuses on using a stability exercise ball to strengthen all of the muscles in the abs and back including the obliques.

After a great cardio or weight workout, these ab exercises challenge your balance, stability and overall coordination, making it a great workout for sexy strong abs.

Take your time and use a wall for balance if you feel unstable.

Stability Exercise Ball Workout Routine:

- 20 Full body tuck

- 20 Side crunches in side plank (10 on each side)

- 20 Ball crunches

- 20 Knee to elbow crunch (10 on each side)

- Complete the ab routine 4 times!

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Extreme Abs

Joe Gigantino — Tue, 23 Mar 2010 05:36:00 +0000

Happy Hump Day Workout! I love my Wednesday workout. I hope you all are ready for this one! To get great looking flat, six pack abs, you need to incorporate ab exercises into your weekly workout routine. Try this ab workout for six pack abs:

Warm up: 10 minutes on elliptical, 10 minutes of indoor row

Ab Workout Routine:

- 30 standing Barbell Russian Twists with 35-45lbs (Beginners use a 25lbs light barbell)
- 30 full sit ups (Beginners can do crunches)
- 30 Planks with a side lateral step; in plank position on the forearms and toes, keep your body flat with your hips tucked and step out side to side as wide as you can, with the right leg and then the left leg etc. Do 15 on each side.
- 30 Jumping Jacks with hand clap
- Do this Circuit 3 times and record your time.

Share your thoughts today:
Succeed – What is it that you want to succeed at?

httpvp://www.youtube.com/view_play_list?p=7549E1AF9F2C86EF

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HOT Abs

Joe Gigantino — Tue, 16 Feb 2010 06:48:58 +0000

Flat, tight and toned abs that keep us strong… we all want them but it takes some hard work! Here’s a great ab workout with exercises that are HOT to the core!

Warm up: jog 800 meters (or 2 laps around the track)

Workout:
- 25 over head squats (adv = with 45lb bar, beg = light body bar or no weight)
- 25 sit ups
- 25 hip/leg lift lifts
- 25 v ups with Stability ball
- 15 medicine ball windshield wipers (Beginners = no ball)
- 25 medicine ball leg raises (Beginners = no ball)
- 25 seated medicine ball twists
- do this circuit 3 times; Beginners cut reps in half or do circuit 2 times

Today’s thought: Character – “Surmounting difficulty is the crucible that forms character.” - Tony Robbins

httpvp://www.youtube.com/view_play_list?p=AC65E8B80AB48FE4

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Joy Booker

Joe Gigantino — Mon, 25 Jan 2010 05:02:14 +0000

In today’s ab workout we are going to do a warm up, cardio interval then focus on core strength using Joy Booker‘s pick of the best ab exercises and ab workouts. Joy has been a fitness instructor for 13 years and is also a Certified Law Enforcement Police Academy trainer.

Core strength helps to protect our back, keep us strong and prevent injuries both on and off the job!

Warm up: Jog 1 mile at low to moderate intensity or 12 minutes of elliptical at moderate intensity.

Cardio Interval: 20 minutes on the treadmill at higher intensity

- Advanced; run at 7.0 pace or higher and incline at least 3.5
- Intermediate; run at 6.0 pace or higher and incline at least 2.5
- Beginner; jog at 5.0 pace or higher and incline at least 1.5
*if restricted from running, then elliptical for total of 21 minutes at high intervals for 6 min with short rest periods (low intensity) for 1 min then repeat 3 times*

Cool down: 6 minutes on the treadmill at a 4 pace (fast walk) and 6+ incline, or highest possible at a fast pace walk

Ab Workout:
- 2 minute planks (1minute for beginners)
- side plank, 10 lifts on each side
- 10 hanging pikes
- 30 second mountain climbers
- 30 second scissor kicks
- repeat 4 times at high intensity (beginners 3 times)

Cool down – ab stretch

Thought for Today: “Pain is weakness leaving the body”
“In my law enforcement training, I used to hear this over and over from my Drill Sergeants, ‘Pain is weakness leaving the body’. It didn’t take me long to really grasp what that meant! Pain truly is weakness leaving the body; the pain you feel in training is no fun, but you can handle it and you will grow from it, emotionally and physically. After progressive overload in your workouts, you will find you can take a whole lot more! So don’t give up! Keep striving towards your fitness goals.” – Joy Booker

httpvp://www.youtube.com/view_play_list?p=4A67BEE0966979A4

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Six Pack Abs

Joe Gigantino — Thu, 31 Dec 2009 23:59:00 +0000

As a trainer, one question I get a lot from clients and members is: “How can I get toned, strong six pack abs?” or “What is the best workout for the abs?”

The truth is… there are many! When you think of ab exercises, what you are really thinking of, is core exercises. The core encompasses all of your abs and back strength which is vital to a healthy fit body!

Today’s core or ab workout routine will also focus on core and some of the best ab exercises isolating into the obliques, helping you achieve more definition to get those six pack abs you have worked so hard for!

Best Six Pack Ab Workout Routine:

- Standing Russian bar bell twists: Advanced – add light weights, Beginners – use 20-45 lb bar only

- Mountain Climbers on the Bosu: alternate; pull knees forward, pull knees to the side

- Lying Russian twists: use a light weight

- Glute Ham sit ups: Beginners – modify or do full sit ups on the floor

- Back extensions or supermans

- Planks (30 seconds)

- Do each exercise 30 reps x 4 rounds: Post your time and don’t give up!!

httpvp://www.youtube.com/view_play_list?p=ACD61E9C2A1B4696

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Hard Core

Joe Gigantino — Wed, 09 Dec 2009 14:42:00 +0000

In today’s core workout we are going to focus on back and ab exercises for a strong core. Strengthening your core helps with good posture, alignment and prevents lower back injury and pain. In these easy to learn lower back and ab exercises, you will work towards a strengthened hard core and six pack abs too!

Warm up: 5 minutes indoor row, 10 minutes elliptical machine (moderate level)

Workout Routine:

- 20 Back Extensions
- 20 Knees to Elbows: Advanced – hang, Beginner – standing
- 40 Double Arm Kettlebell Swings:

36lb. (1 pood) = for males
18lb. (1/2 pood) = females

- 20 Sit Ups
- 20 Supermans
- 20 Mountain Climbers

- Repeat 4-5 times depending on fitness level. Beginners may need to cut the reps in half. Let me know your time and how your core feels after!

httpvp://www.youtube.com/view_play_list?p=FD0FC4E8723EEA2F

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Fighter’s Abs

Joe Gigantino — Mon, 23 Nov 2009 19:06:53 +0000

Ever notice how fighter’s have great six pack abs? This is one of my favorite ab workouts, and a good partner workout used by fighter’s and their trainers. You will be taking turns and working with your partner. This is one of the best ab exercises using a medicine ball. It’s a fighter’s ab workout and great for six pack abs!

Warm up: 15 minutes on the treadmill (jog), elliptical or bike

Ab Workout Routine:

- Medicine Ball Sit Ups: All three of these ab sets are done lying down on the ground with your knees bent, and then have your partner step lightly on your feet.

- 10 Ball Drops; Have your partner drop the medicine ball on your stomach, squeeze your abs, take the hit and go into a sit up to hand him the ball.

- 10 Ball Passes; Starting on your back with the ball, sit up holding the ball, throw/pass the ball to your partner, then have your partner swiftly throw/pass the medicine ball back to you, and repeat. For your partner, they need to imagine the ball is a hot potato and throw/pass it back quickly to you.

- 10 Ball Twists; Starting on your back with the ball, twist Left then sit up, go back down, then twist Right and sit up, make sure you do 5 twists on each side.

- When you are done with 30 reps (one circuit) switch with your partner. Complete each ab circuit for a total of 5 rounds each. Post weight on the medicine ball!

*Advanced = use a 20 lb medicine ball
*Beginners = use a 6-8 lb medicine ball and try to do 3-4 rounds.

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Strong Abs

Joe Gigantino — Sun, 08 Nov 2009 07:06:00 +0000

We all want nice looking toned abs, but how do we get them? Incorporate ab and core exercises into your workout routine every week. Here’s one of the best ab workouts I’ve done to help me get my six pack abs.

Warm up: 10 minutes on the Bike, cross trainer, or treadmill, 10 lunges, 10 air squats

Workout Routine:

- 25 Medicine Ball curl up (Lie on the floor on your back with your knees bent 90 degrees and your feet flat. Hold a medicine above your head with your arms straight so the ball touches the floor. Quickly sit up by contracting your abs and forcefully thrusting the medicine ball ahead of as if performing an overhead throw in soccer (but without letting go). Keep your arms straight for the entire move. Lower yourself to the floor as fast as you can and repeat, touching the ball behind your head momentarily.)

- 25 knees to elbows

- 25 Wood chops (on each side) Adjust weight to your level.

- 25 Leg Raises

- repeat ab circuit for a total of 200 ab reps.
Advanced = double each exercise to 50 reps for a total of 400 ab reps.
Beginners = reduce each exercise to 10 reps and repeat for a total of 80 ab reps.

- This is a timed workout, post your time!
httpvp://www.youtube.com/view_play_list?p=6D0C3BB1A06CA251

Word today: Persevere – To persist in anything undertaken; maintain a purpose in spite of difficulty, obstacles, or discouragement; continue steadfastly.

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Core Conditioning

Joe Gigantino — Mon, 26 Oct 2009 13:54:00 +0000

Today’s core conditioning ab workout will electrify your core! Take some time today and focus on core strength for strong lean abs!

Warm up: jog 800 meters (or 2 laps around the track) 25 air squats, and 25 lunges

Exercises:

- 1 min sit ups
- 1 min leg lifts
- 1 min bicycle crunches
- 1 min super mans
- 1 min break

- complete the circuit for 4 rounds

Count your reps during each exercise until you finish that round. Use the break to write down your score.

Example round 1=30 sit ups, 30 leg lifts, 40 bicycle sit ups (left knee and right knee combine equal 1 rep), 52 super man. Total score 152 for that round.

httpvp://www.youtube.com/view_play_list?p=4522332A50AF7622

Inner Strength… Are you born with it or is it developed?

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