Last week we were able to visit Atlantis with some of our family and closest friends. It was a fantastic trip and these pics are from the beach outside the resort. This ab routine was created to get extra ready for tons of water slides, bikinis, and swimming while in Atlantis. Since then, this little ab-tastic workout cocktail has become one of my go-to ab routines- it is great to do in a hotel room before hitting the pool! The entire workout is ten minutes of massive ab toning. Do not let the time fool you, this ab workout will hit all the core muscle groups and give some major toning.
You can pair this ab routine with some cardio or, complete it after some body weight training. The ab workout can also be done on it's own in ten minutes. If you are a glutton for ab punishment, you can do two to three sets for a total of twenty to thirty minutes! I seriously loved doing this workout before hitting the pool while on our trip.
To complete the ten minute ab routine, complete each exercise for a total of one minute. If you wish to make this into a full blown twenty to thirty minute workout, complete the full ten minute workout, then rest for thirty seconds and repeat to your heart's content!
All of these pics were taken on the beach outside the Atlantis resort. It was our first ever public shoot- super fun!
Knee-Tucks
Knee-tucks are great and I have become obsessed. To complete a knee-tuck, lay on your back with arms outstretched over the head and legs out straight. Lift your legs and arms a few inches off the ground and begin contracting the abs. Lift your torso and legs off the ground, bringing arms up over head to the outside of the legs and forming a "V" with your body. Legs can be bent for intermediate or straight for advanced. Extend back down, keeping the upper back and legs off the ground. Continue for one minute.
Superman/Banana
A good ab workout will also work your back. Suerman/banana is great for working the core, shoulders, back, and legs. Lay on the the floor and lift the legs and torso off the ground. Arms should be straight up over-head and legs should be straight out. Hold this position for thirty seconds, then rotate so your are on your stomach with arms and legs lifted up and hold for thirty seconds. Then, roll back to superman in the opposite direction, hold for thirty, and rotate back the opposite direction to banana for thirty more seconds. Try not to bring the arms or legs down while rotating between superman and banana.
Shovels
Shovels are great for the lower abs and inner thighs. Sit in the floor with legs straight out and the forearms on the floor supporting your back. Begin by lifting the legs straight up, then tucking them into your chest. Extend legs outward in a downward motion before lifting back up to starting. This motion should be fluid and look a bit like your are shoveling something off the ground with your feet. Continue for one minute without letting your feet touch the ground.
Scissor Legs
These are a fantastic ab, inner thigh and outer thigh workout! Get into the same position as Shovels, resting on the forearms with the legs off the ground. Begin extending the legs out the the side in a "V", then bringing them back in, crossing the right leg over the left. Continue this for one minute, making sure to alternate crossing the right leg over the left and the left leg over the right.
The higher your legs are off the ground, the less of a burn your will get. The lower your legs are to the ground, the greater the burn will be and the more you will be working those lower abs.
Side-Plank Dips
Side-Plank Dips are great for the oblique abdominal and intercostal muscles. Get into side plank position with arms directly under the shoulder with feet stacked on the floor. You can keep the arm straight for a more advanced workout, or bend the elbow and rest the forearm on the ground for an intermediate workout. Either way, be sure to keep the body straight, no drooping here! Once on side-plank position, slowly lower your hip so it is almost touching the ground, hold, then return to starting. Continue this for one minute, then alternate to the other side and continue for one more minute.
V-Ups
This form of V-Ups are great for those new to this exercise and those who are trying to tone those abs. Start laying down on the floor with legs and arms extended straight out. Simultaneously lift the arms and the legs towards the center-line of your body, then lowering back down so your hands and feet are a few inches from the floor. Continue this for one minute.
Leg Circles, Big and Small
These are great for all core muscles along with the inner and outer thighs. Lay your back on the ground and place your hands under your tailbone for support. Slowly lift legs off the ground, being sure to keep them together and straight. The closer your legs stay to six inches off the floor, the more intense your workout will be.
Begin drawing small circles in the air with your feet. Again, being sure that legs stay together. Then, change the circle direction after thirty seconds. Continue making small circles (about six inches in diameter) in the other air for another thirty seconds, then begin making larger circles in the opposite direction. Large circle should be at least a foot in diameter. Continue as with small circles- thirty seconds one direction, and thirty seconds the other.
Extended Leg Side Crunch
Get ready, you will feel these crunches everywhere! Lay on your side with your right hip on the ground and your right arm extended straight out above your head. Place the left hand behind your neck. Contract your abdominal muscles as you would for a crunch, bringing your legs up and in towards the chest at the same time. The right arm should straighten and be there for balance only. This should mainly work your left obliques. Continue on your right side for one minute, then alternate to the left.
