People always tease about the apocalypse...
This workout is the ab-pocalypse!
Your abs are about to get an insane ab burn. And this workout has a little twist to it that makes it perfect for an ab assessment workout.
Let's get into this one. I think you'll love it.
5 Minute Ab Workout - The Abpocalypse
This is a Dan (my trainer husband) designed workout. He loves to get into the hollow position as much as possible.
It's because he's really weak in this position. I give him credit... he's devoted to getting stronger.
Here's how this workout flows:
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Slider plank hold
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Hollow hold
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Slider plank rockers
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Lemon squeezes
You are going to do 30 seconds of each exercise straight through.
Ideally... you want a timer that goes from one 30 second chunk to the next with zero break. This is the benefit of working out with me in the video!
Complete 2 full rounds straight through.
Then with whatever time is left... get as many large hollow LARGE flutter kicks.
Kick at a pace where the count of... one-one-thousand... gets one leg up and one down during the kicks. Watch the video for a good pace.
Workout Equipment Note
I use carpet sliders in this workout. You DO NOT need carpet sliders... however... I highly suggest you get a set from your local home improvement store. Here's a link to Amazon .
They are cheap and give your workouts a major bump in intensity.
You can try and use paper plates or a dish towel on a hardwood floor... but it won't be quite the same.
The Workout Goal
For tracking purposes... I want you tracking two metrics:
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How many times you had to rest during the 2 ab rounds
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How many flutter kicks at the end you were able to collect
This is how you'll determine if you're abs are getting stronger.
Let's break these exercises down...
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Ab Workout - Ab-pocalypse Exercise Breakdown
Slider Plank Hold
Remember... you don't need carpet sliders. I highly recommend them though!
Step 1
Put your toes on the sliders and make sure your sliders are on the carpet. (No shag carpets!).
Get into a plank. For this workout we're going to stick with forearm planks. No hands.
Step 2
Just hold on tight.
For this workout... you don't have to hold very long. But you'll get the crazy burn on the second round through.
After the workout... try holding a slider plank for as long as you can. You'll quickly feel how difficult it gets.
intensity tip
Why is a slider plank so good?
During the plank... when things start to get hard the first thing women do is begin to stick their butt in the air.
When your hips go high... more weight is transferred to your feet making it far easier on your core.
When you use sliders... you can't do this because as more weight goes to your feet... you slide backwards.
The sliders help keep your weight over your arms and your butt down.
Hollow Hold
Step 1
Lay on your back with knees bent as if you were sitting in a chair.
Lift your arms and shoulders off the ground. When you do this you'll notice your abs have to crunch really hard.
Step 2
Force this crunch hard and as you do... push your low back into ground hard.
As a bonus tip... try an lift your hips off the ground. This will cause you to crunch your abs even harder.
Bonus Hollow Hold Tip
When you're in your hollow hold... breath out forcefully as you press your low back into the ground.
This will activate your transverse abs... the muscles that surround your entire core. This is the extra big of core activation that makes all the difference.
Slider Plank Rockers
Step 1
Get back into your slider plank position from above.
For this exercise you have to be on your forearms. This exercise will not work if you're on your hands.
Slide your shoulders as far forward as you can to start.
Step 2
Keep your core really tight... just as if you were in an upside down hollow hold.
Keeping your body tight... push your body backwards, moving your shoulders as far back as you can. Try to get them behind your elbows.
Step 3
Squeeze your abs hard and pull your body forward to the starting position.
During this phase of the exercise... your abs are going to light up like crazy.
For slider plank rockers... I like to keep a pretty fast pace... just don't get jerky with your movements. Keep it smooth and fast and you'll be good.
Lemon Squeezes
Step 1
Get into a hollow hold just like we mentioned above.
For this exercise... I highly recommend using a yoga mat or laying on carpet. On hardwood floors... the back of your hips will hurt.
Step 2
Crunch your abs really hard and bring your body together so you're hugging your legs.
You'll be resting on the back of your hips... towards the top of your butt. You'll have to check the pictures so you can see what I mean.
Return to the start and keep going fast. Don't worry too much about getting jerky with this exercise... just keep your abs tight and move fast.
Large Scissor Kicks
Step 1
You probably guessed it... get back into the hollow hold position.
But this time start with one leg high and one leg low to the ground.
Step 2
Keep your shoulders off the ground and keep pushing your low back into the ground.
Kick your legs from your hips and keep the kicks big. Shoot for about a minimum of two feet between your feet when they are apart.
Try to go bigger if you can.
For this workout... don't go too fast. Try to keep them pretty slow... about a count of "one-one-thousand".
The goal is to burn your abs out like crazy so you can practice holding your abs tight. This will build insane ab endurance strength.
Plus don't forget about breathing out hard to activate your transverse abs.
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I hope you enjoy this ab workout.
I really want to know how it goes... so let me know on YouTube . Leave a comment and help me get my Channel out there so I can deliver more great workouts.
Speaking of workouts... are you ready to have a custom workout every single day?
Even better... how would you like to workout with a trainer LIVE?
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This is a small group training program where:
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Now go get Ab-Pocalyse done and let me know how you do.
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