You can’t get a six-pack quickly, but you can work your way toward it with fairly short workouts—if you put in the effort. That’s where high-intensity interval training can come into play. By alternating intense isometric work (in the form of planks), targeted bending and twisting actions, and high-energy core cardio (mountain climbers), you’ll tax the core muscles in every way.
Below workout plan is the blend of isometrics & twisting workouts which will help you to get a flat core abs.
Inverse leg raises – (15 reps X 3) – These are amazing butt workouts for targeting the glutes (maximus, medius and minimus) which will give you a really good butt workout. Start off on your hands and knees (on a yoga mat or other to protect your knees.) Bend down so you are resting on your elbows and forearms on the floor. Then raise one leg behind you. There are 2 ways of doing these 3 butt workouts so we will cover both. The first way is to start with your leg up behind you — with your knee bent 90 degrees so your foot sole is facing the ceiling. Then you do a “push-up” with your foot — trying to get your foot to the ceiling. Go as far as you can, then return to the starting position with your leg up in the air and repeat.
Lying Leg Raises – (15 reps X 3) – The point where lying exercises score over other ab exercises is that it does not require any machines. You can do it in your house on a yoga mat. Moreover, it targets the lower abs a bit more than other ab exercises.
Heel Touches – (15 Reps X 3) – The Abs and obliques are the Primary muscles which are benefited the most by performing the Alternate Heel Touches exercise.
Bicycle Crunches – (10 Reps X 3) – With Bicycle Crunches, or Bicycle Kicks, you extend your legs into the air, like your pedalling a bicycle. You will perform this exercise as a variation on ab crunches. The difference is that you always have both feet off the ground during these bicycle crunches.
This makes bicycle crunches a bit harder, than standard ab crunches. Also, it tends to work the lower abs more. Typically, keeping your legs off the ground works the lower abs. Keeping your legs flat, on the other hand, works the middle abs.
Plank UP Downs – (10 Reps X 3) – This exercise gets the heart rate up. Begin in the standard plank position on a mat. Come up onto the right hand and the left hand, and then return down to the right forearm and then the left forearm. Repeat.
Thanks for reading this!!!
Hope this will help you to get killer packs & strong core.
–
Sheetal Bhonsle
