Got a simple, body weight – only, ZERO equipment ab workout for you today.
You can do this one literally ANYWHERE – so no excuses! – and it’ll take you less than 5 minutes.
There are two different ab exercises in this sequence, and NO crunches or sit ups. There are much better, safer, more productive ways to train your abs than doing endless reps of sit ups and crunches … today’s workout being a great example!
The first exercise in the sequence is called a hollow hold progression. This is a GREAT move for strengthening your core muscles in a very functional way.
— You’ll start by lying on your back on the floor, with your knees tucked up towards your chest, and your arms wrapped around your knees.
— From there, you’ll slowly straighten your legs and arms out, until the point just BEFORE you feel your lower back want to lift off of the floor.
— The objective of the move is to keep your lower back in contact with the floor, abs engaged, and to get your hands / feet as low as you can.
The second move in the sequence is a variation on the plank exercise.
— You’ll get down into a plank position to start.
— Then, once you’ve established a solid plank, you’ll pick one arm up off of the floor and CRUNCH down all those muscles on the side where your arm is down on the floor.
— You’ll want to switch to the other arm and make sure to get an even amount of work on both sides.
So the workout will look like this:
— 30 seconds hollow hold progression
(rest 5 to 10 seconds)
— 15 seconds one arm plank (right side); 15 seconds one arm plank (left side)
(repeat sequence 3 times total)
Watch a video demo of the workout below:
There you have a simple, body weight only, zero equipment ab workout you can do anywhere in less than 5 minutes.
Add this little sequence into your current routine two or three times per week, and you’ll see those abs getting stronger and leaner in no time!
Train hard, and talk soon –
– Forest
PS – If you want to get ABS … and you’re in the Sacramento, CA area … get registered our 30 Day Rapid Fat Loss / Performance Nutrition Challenge!! Two more days to sign up … it’s an awesome opportunity to dial in both your workouts AND your nutrition, and maybe even get those ABS you’ve always wanted! Click HERE for details and to get registered before we shut the doors on Tuesday night.