This is Jason from 180Abs.com. I just wanted to send this workout video over to Rick Kaselj and everybody at Exercises For Injuries.
I have a fantastic 3 Minute ab routine for you.
This routine is going to focus on global ab targeting. It will heat your entire ab chain, which is contrary to a lot of the regular sit-up exercises that just kill your lower back.
This workout is only 3 minutes long, and I promise it will be the best ab routine you will do in 2014.
Are you ready?
We are going to go right into it.
We will be doing Superman T Holds, Mt. Ab Climbers, and Prone Iso Abs.
We will do each exercise twice, holding for 30 seconds each, starting with Superman T Holds.
#1 – Superman T Holds
You start by lying face down on the floor with your legs shoulder-width apart. Extend your arms out at your sides at shoulder height with your palms facing down. Engage your core and lift your upper body and legs off the floor. Be sure not to over-extend your neck. Hold this position for 30 seconds, then return to the starting position. Repeat the movement.
The higher you can lift your upper and lower body, the more impactful this exercise will be. Remember to push from your thumbs and squeeze your glutes.
Superman T Holds
The core covers from your chest down to the bottom of the gluteus medius and gluteus maximus. You need strength throughout your entire body, not just your abdominals.
#2 – Mt. Ab Climbers
Begin in a four-point position with your hands under your shoulders and your knees below your hips. Step back with both feet to move into a straight-arm plank position. Maintain good alignment in your head, shoulders, hips, and legs. Drive one knee up towards your elbow, then push back to the starting position. Repeat the movement on the opposite side. Repeat this movement for 30 seconds, alternating sides.
Mt. Ab Climbers
#3 – Prone Iso Ab
There is no real transition time between exercises. Keep going for 3-minutes straight.
Begin in a four-point position with your hands under your shoulders and your knees below your hips. Step back with both feet to move into a straight-arm plank position, then lower to your forearms. Maintain good alignment in your head, shoulders, hips, and legs. Hold this position for 30 seconds.
Prone Iso Lab
Here is my question… If you feel that you can do these exercises more than once for 3 minutes straight, are you pushing yourself hard enough?
If you can do this routine more than once, are you pushing yourself hard enough? That’s my question.
That is it! Great job!
Jason Klein
If you want to see more exercises like this, check out Tummy Toning for Those Who Hate Crunches.
