ABS CIRCUIT WORKOUT

PREPARED BY:

AZURA

ABS CIRCUIT WORKOUT

• 15-20mins warm up of your choice of cardio workout.

• Stretch at the end of your workout.

• To get the abs that you want, crunches alone will not do the trick.

• It’s a layer of fat that you need to do lots of cardio workout for fat burning.

• Always go for healthy balanced diet.

ABS CIRCUIT WORKOUT

The Routine1. Mountain Climber

2. Leg Raises

3. Oblique abductor raise

4. V-ups

5. Stability ball knee tucks

** 20 repetition **

** 3-4 sets **

ABS CIRCUIT WORKOUT

Mountain Climber Twist

• Get into push up position• Feet hip width apart• Flex your left leg & bring it to your chest• Repeat on your right leg & bring it to your chest (alternately)• Keep hands firmly on the ground, shoulder strong – switch legs simultaneously.• Brace your abs to stabilize your spine.• Continue for 20 second or 20 repetition.

ABS CIRCUIT WORKOUT

Leg Raises

• Lie flat on the exercise mat• Keep your lower back in contact with the floor• Place hands at your side or under lower back for support• Keeping legs straight and together, back flat, lift legs upward until they are straight

above hips. • Lower down to starting position slowly and with control (but do not allow feet to touch

the ground between reps) to complete one rep. 

NOTE:• Make sure back stays flat on floor and abs are tight (pull navel in towards

spine). 

ABS CIRCUIT WORKOUT

Oblique Abductor Raise

• Get yourself on side plank position• Ensure that your elbow is align with your shoulder• Lift up your upper legs• Repeat for 20 times

ABS CIRCUIT WORKOUT

V-Ups

• Lie flat on the floor or bench with knees straight, • both hands extended behind your head. • Keep elbow back and out of sight. • Head should be in a neutral position with a space between chin and chest. • Leading with the chin and chest towards the ceiling, contract the abdominal and raise

shoulders off floor or bench. • Extend arms and also raise legs up toward ceiling. 

• Return to start position. 

ABS CIRCUIT WORKOUT

Stability Ball Knee Tucks

• Starting position: Lie prone (on your stomach) over the top of a stability ball with both feet and hands on the floor, hip- and shoulder-width apart. 

• Gently exhale, contract your core muscles and slowly walk yourself forward, lifting your legs off the floor.

• Continue walking out until the fronts of your thighs or knees are resting on the top of the ball.

• Exhale and slowly pull your knees towards your chest, rolling the ball forward as your knees tuck under your torso and your hips move upwards.

• Continue moving until your knees are positioned under your hips and your shinbone lies over the top of the ball.

• Hold this position briefly.  • Inhale and push your knees away from your torso, returning your body to the starting

position.