This video is for you women (and men) out there who want to really tighten, strengthen, and tone their abs! In the video below, I demonstrate the 5 main exercises I personally use every other day.
Remember: always warm up before you get started. I hope you enjoy this and make sure you read the breakdown below.
Since we filmed this video, I increased the number of repetitions I do. Now I do 25 per exercise instead of 10 – for a total of 225 reps for one set. Here’s the breakdown:
1. Bicycle Crunches – 25 reps per side (50)
2. Cross Over Knee Raises – 25 per side (50)
3. Wrist to Knee Crunches – 25 reps
4. Straight Leg Side Crunches – 25 reps per side (50)
5. Mountain Climbers – 25 reps per side. (50)
Total: 225
I complete 2 sets for a grand total of 550 reps. I do this workout every other day. The reason I don’t do it everyday is because my ab muscles need to rest and recover before exercising them again. Many people ask how many reps they should do. This is my advice: the best way to find out how many reps you can do is complete 1 set of 10 reps on all exercises. If it is too easy, raise the number, if it’s a challenge, drop down to 5 reps and repeat. Does that make sense? Once you have your comfortable number, you’ll be able to raise it after 3 workout sessions.
Keep in mind, the key to getting six pack abs has two parts: First is exercising and strengthening the ab muscles. Second is eating natural clean foods (avoid all sugars, refined flours, and vegetable oils). Try to sweat everyday for at least 15 minutes (sauna, cardio, etc), and stay hydrated (drink lots of water). Matt and I will film new videos about diet soon.
We have a few older videos and articles you can start with now.
Your body will grow and adapt to new challenges (like this routine), but be patient. This workout is a great way to tone and harden abdominal muscles, as well as stimulate and speed up your metabolism, which means your fat will melt faster. Remember to keep your spine straight and always keep your core tightened as you perform the movements. Trust me, you will get amazing results!
As always, if you have any questions about the routine, let me know! We’ll be glad to help!
Good luck to you, and stay tuned for other ab exercise videos.
To your Vitality,
Katya
Vitality Advocate is a video blog where you will find tips and insights regarding strength, health, nutrition, and motivation for personal improvement. 