I am about to get ready to head to the college to do some teaching.
I am teaching a group of personal trainers on how to design exercise programs for people with knee and shoulder injuries.
It is going to be a great day. Now what I have for you today is a quick 3 Minute Bodyweight Workout that targets your abs from Kate Vidulich.
3 Minute Bodyweight Ab Workout
CLICK HERE to watch the video on YouTube
Hey, I am Kate Vidulich, Metabolic Training Expert here at AbAccelerators.com. Today, I am totally pumped because I have an awesome Ab Accelerator workout. You can use it to replace your current Ab training even before you workout or at the end.
I use it with my clients at the beginning of the workout so that you’ve got your core activated and strong to use for the rest of your training session. But whatever you like, the most important thing is you give it a shot.
These ones are bodyweight only, so you don’t need any equipment and we’ve got three different moves coming up.
Let me show you how it goes:
#1 – Bird Dog Plank
You are down on the ground in a plank position with hands underneath your shoulders. You are going to extend your right arm and your left leg and then you are going to switch with left arm and right leg.
Bird Dog Plank
You are going to repeat this for 8 repetitions. If you can’t do the Bird Dog Plank without you keeping on falling, just regress down and do a Regular Bird Dog.
Regular Bird Dog
Hands under your shoulders, bracing your abs, extending your right knee, right arm and left leg, and then alternate. You want to make sure with both of these exercises that you are engaging your abdominals the whole time, bracing your core as hard as you can as like someone is going to punch you in your stomach. That way you are making sure you are doing the move correctly.
You are going to take your rest and then you move to the next exercise.
#2 – Side Plank with Rotation
You are going to start with the side plank, elbow on your shoulder. Squeezing your left glute, you are going to reach under and then up.
Side Plank with Rotation
You do 10 repetitions on each side. Again engaging this whole lateral side, weighing the outside with your left leg and you lift over.
Then you can take your rest and then move into the final exercise.
# Body Sword
You get down to a plank on your elbows and you slide as far forward as you can then slide back as far as you can.
Make sure again that you keep your body in a straight line and you are engaging your abs, you are not letting your hips come up or drop down.
You got to do each of these 3 exercises in order with no rest in between the moves. Now the end, you are going to take 30 seconds break and you are going to repeat that for 3 rounds.
As you can imagine it gets challenging because that 30 seconds rest is very short but as you can see it is going to help you get flat and sexy abs.
If you loved this workout, then make sure to check out the other 21 Ab Accelerator Workouts that you can use to replace your current Ab Training, here. It is going to help you to get flat sexy abs and build a real solid strong core.
I am Kate Vidulich, have an awesome day.