If you’re like a lot of people, you’ve suddenly found yourself with loads of free time. But, that doesn't mean we want to spend hours doing endless amounts of crunches and sit-ups in search of that flatter stomach or six-pack abs.
Yes, abs are indeed made in the kitchen — not the gym (or that makeshift home gym). But, if six-pack abs or a more defined stomach, are your goal, it's also important to pick the workout for the job.
You don't need complex equipment or those expensive gym memberships. The only thing you need is a few square feet of floor space — just ask 'super dad' Gabriel Sey. We're checking out his super-simple ab circuit.
Gabriel Sey's Ab Circuit
We’ve asked our PT and writer Chris Appleton to explain the moves and what you can expect with the workout.
"These ab exercises make the perfect mini-circuit that you can do at the end workouts. The circuit is designed to work the maximum number of muscle fibres as quickly and effectively as possible. Try reducing the rest times between exercises to increase that difficulty further. We're going to start with 30 seconds work and 30 seconds rest between exercises. After the final exercise, rest for 1 minute, then repeat the circuit."
Think you've got the stomach for it? If the answer's yes, we're going for three rounds in total — good luck.
1. Crunch
"The crunch is a popular choice for those six-pack abs. They help to strengthen your core, which includes your lower back muscles and obliques, that will improve your balance and posture."
https://youtu.be/wY1zLTSm4VA
2. Alternating Knee to Chest
"Tare a great way to target the rectus abdominis and the obliques in one easy exercise. Incorporating a crunch, a slight reverse crunch, alongside a twist brings in an added tension for the obliques. "https://youtu.be/3Pafw4CMFR4
3. Reverse Crunch
"Reverse crunches target all the muscles in your abs, with the main focus on the lower core. Supporting muscles will include the obliques, and the transverse abdominis — the deepest of all abdominal muscles, which help stabilise your spine and core. "https://youtu.be/i3F0ZQIihf8
4. Modified V-Sit
"You will feel the burn through the front of the abs with this one. Utilising the reverse crunch and upper crunch all in one movement, with your hip flexors acting as a supporting muscle too."https://youtu.be/Tx-4JdadTaM
5. Ankle Touches
"The obliques will take the hit here. But, you'll also work the rectus abdominis, if you can crunch your upper back off the ground during the exercise."https://youtu.be/E4_vkaqrclA
6. Windshield Wipers
"Windshield wipers are an exercise that activates the stabilizing muscles for the core —the obliques, the rectus abdominus muscle — as well as causing activation of the gluteal muscles to help stabilize the hips throughout.https://youtu.be/Dk9Fzb70D-I
Take Home Message
When it comes to abs, everyone thinks you need a gym and complex equipment to help you achieve that flatter stomach or six-pack abs. The only thing you need is a few square feet of floor space and the right exercises to the target those muscles.Stop wasting your time performing endless amounts of sit-ups, in the hope of seeing progress. This quick ab circuit is designed to work the maximum number of muscle fibres as quickly and effectively as possible.
And, don't forget that abs are made in the kitchen. So good nutrition is vital. You can workout from home as hard as you want, but if your diet’s not on point, you won’t see the results you want.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
