Work it out Wednesdays-Got Abs?

Got 30 minutes? 3 times a week? If not let’s get started NOW!

Most of us do not have 1 hour  a day for 6 days a week to dedicate to a regular workout let alone an ab workout so today I want to teach you some tricks that will hep you reach your goal at a reasonable pace.

1. Stability Ball Pelvic Tilt Crunch

SETS 3
REPS 12-15
REST 30 seconds

wm-0803-stabball-pelv-tilt_0

Grab a 5- to 10-pound medicine ball. Lie face up on a stability ball  (or a mat) with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest. Tighten your abs and crunch up until your shoulders are off the ball, if you are laying flat on the floor just reach as high as you can towards the ceiling.

2.  Walk the Plank and Rotate
SETS 2
REPS 8-10
REST 30 Seconds
wm-0803-walk-plank-rot
 
Get in plank position with your hands on a 12- to 18-inch step. With your weight on your left arm, rotate your body while raising your right arm toward the ceiling. Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm.

 
 
3. Arm Pull Over Straight-Leg Crunch
 SETS 3
REPS 15
REST 30 Seconds
wm-0803-walk-plank-rot
 
Grab a pair of  8 to 10 or even 12-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle. Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they’re perpendicular to the floor. Return to start (don’t let your legs touch the floor).
 
5. The Matrix
SETS 3
REPS 15
REST 30 Seconds
wm-0803-matrix 
 
Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs. Slowly lean back as far as possible, keeping your knees planted. Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position.
 
5. Prone Oblique Roll
SETS 2
REPS 12-15
REST 30 Seconds
 wm-0803-prone-obliq-roll
Get in plank position with your shins about hip-width apart on a stability ball (or the floor) and your hands shoulder-width apart on the floor. Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride). Return to center. If you are doing this on the Floor lift your knee and reach towards your shoulder and alternate sides.
 
Try and add this to your routine three times a week and always finish with a Plank for 30-60 seconds.  You will be sure to feel the burn after a few sessions but its all worth it!
 
All Images and instructions can be found on http://www.womenshealthmag.com/fitness/
 
Thank you for reading!
#Yourbootcampdiva
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