Want to revitalize your core with an easy ab workout? Introducing this easy “Abs on Fire Circuit” that sculpts all the different areas of your core in just three exercises. All you need is an exercise mat and best adjustable dumbbells If yes — if not, you can complete this workout with just your body weight.
Of course, strong abs aren’t just an aesthetic goal. It helps you lift heavier weights, run faster and sit with better posture. Strong abs also help stabilize your spine, reduce back pain, prevent injury and improve balance. increase. However, if the goal is to make the abdomen visible, often low body fat percentagediet, genetics.
Remember, if you are new to exercising or looking to resume exercising after an injury or pregnancy, we recommend checking with your personal trainer before practicing these moves. . Abs with incorrect form can put you at risk of back injury, so it’s a good idea to make sure you’re doing it right before adding weights or increasing reps.
Ready to blast your core? Read on to find out how.
What is the “abs on fire” circuit?
The aptly named “Abs on Fire” circuit requires the completion of 3 rounds of 3 different exercises outlined below.The circuit was devised by a fitness trainer aubrey and livhas over 120,000 followers on her fitness Instagram account. Workouts can be done at home or in the gym and require minimal equipment.
The three exercises include dumbbell tucks to hollow holds, single leg extensions, and leg raises. Do 30 reps for the first set, 20 reps for the second set, and 10 reps for the final set. The rest between sets is 45 seconds.
Press into recess: Lie on your back with your arms and legs extended, holding a dumbbell in each hand and extending your arms behind your head. Lift your arms and legs off the floor and point your toes. engage your core. Bend your knees and reach forward at the same time, bringing the dumbbells just above your feet and your forehead to your knees. Backtracking.
single leg extension: For this exercise, place your legs on a table and extend one arm up to hold a dumbbell while the opposite arm is extended out to the side for support. Extend the opposite leg into your arm and release the dumbbell out to the side, keeping the other leg in a tabletop position. After completing all reps on one side, switch the dumbbell to the other hand and perform a leg extension with the opposite leg.
Leg raise: For this exercise, start with your legs extended to the ceiling and hold a dumbbell in one hand, which is also extended. Keeping your core engaged and holding the dumbbells still, lift your head and tech off the mat and extend your legs to the floor before returning to the starting position. If this is too much, lower your legs as low as possible to keep your hips from peeling off the mat. Change the hand holding the dumbbell halfway through.
It’s important to keep your core tight during all exercises. To do this, think of inhaling your navel into your spine. Or, as Chris Hemsworth’s personal trainer Luke Zocchi told Tom’s Guide, “You need to lengthen your spine and keep your back straight, take a deep breath into your ribcage, and breathe into your navel. This last. The best way to approach this step is to think about how you would react if someone tried to punch you in the stomach.”
During this workout, Aubri lifts her head and neck off the mat and engages her upper abdominal muscles. If this puts too much pressure on your neck, consider looking down at your toes instead of the ceiling. If you feel the strain on your neck, lower it to the mat. I’m still working my abs.
It’s not clear what dumbbell weight Aubri uses for this workout, but keep that in mind when choosing your dumbbells. best adjustable dumbbells For your exercise, it should be right for you and your body. The weight should make the exercise feel difficult in the last few repetitions, but not impossible. If you find yourself compromising on form, drop to a lighter weight.
To increase the intensity of this workout, you can always increase the number and do 40, 30, 20 reps to maintain your pyramid structure. Pyramid sets are often used in strength training to aid in muscle growth. Often start with lighter weights and more reps, then increase the weight as the number of reps decreases. Between each set The breaks are short, keeping your muscles in tone for longer, triggering more micro-tears and rebuilding and strengthening your muscles.
Looking for more ab workout inspiration? Dumbbell ab workout targets your core in just 15 minutes, Best 10 minute abs workout.plus read what happened when our fitness writers did an ab wheel rollout every day for a week.
