This is a fast and intense 12 Minute Ab Circuit that really helps in bringing out and creating that three-dimensional shape to your abs.
Six Pack Ab Circuit Break down:
-3 Rounds
1. Hanging Knee Raises (30 Reps)
This is a great exercise to target your lower abs. Hold the bar with your hands around shoulder width apart. In a slow and controlled movement utilize your lower abdominals to rotate your hips and thighs upward. Focus on exhaling completely on the way up and squeezing your abs at the top of the movement. On the way down inhale and slowly lower your knees back to the starting position. To get the most benefit out of hanging knee raises, avoid swinging your body, keeping your torso as still as possible.
2. Hanging Ab Wipers (30 Reps)
Hanging windshield wipers are a killer oblique and overall core strength exercise! Pull yourself up on the bar with your upper back as parallel to the floor as possible. Focus on keeping your core stable and begin to tilt your legs from side to side while keeping your toes pointed straight towards the bar.
3. Barbell Oblique Twists (30 Reps)
Another exercise that really helps bring out the external oblique muscles. Begin sitting at the end of a flat bench with your feet together. With a barbell on your shoulders, slowly twist your torso from side to side, pause and exhale at the end of each rotation. With your back straight and your head up, keep your abs constantly contracted throughout the entire exercise.
4. Row Machine Ab Pikes (30 Reps)
This exercise primarily targets the upper abdominals. Position your hands underneath your shoulders with your feet on the rowing machine seat. Keep your legs straight and pull your feet toward your chest, exhaling as your hips pike upward toward the ceiling. Contract your abdominals at the top of the movement and hold for approximately 2 seconds. Inhale and slowly lower yourself back towards the floor, returning your body to the starting position.
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My Story:
Ever since I began lifting weights when I was 12 years old, my dream has always been to one day be on the cover of a fitness magazine and to be able to see it on the shelves of my local grocery and book stores.
After going away to college when I was 19, I found myself living a very unhealthy lifestyle which resulted in me gaining quite a bit of weight. I was unhappy with the negative direction in which I was heading, so I decided to dedicate all my energy to improving my health and accomplishing my lifetime goal of becoming a fitness model.
Once I finished that spring semester I spent the next 12 weeks extremely focused on my training and learning about nutrition. Over that summer alone, I ended up losing over 25lbs, completely transforming my body and adapting a new positive lifestyle.
Soon after, I booked my first photo shoot with Arsenik Studios Inc, and my fitness industry journey began! After quite a few years of hard work, consistency and determination, it feels pretty awesome to say that this dream has now become a reality‼
NEVER give up on your dreams‼ Anything is possible if you consistently work hard and believe in yourself. The road may be difficult but it is certainly worth it!
