The circuit has four moves that do double duty. They increase your heart rate, and they help strengthen your abs. Check and double-check. This is a challenging circuit,” says Jill Penfold, certified personal trainer. She also created the 12-week L.A. Bride Body program. Start at a comfortable level, but prepare to be uncomfortable. You want to push your limits but not sacrifice your form.
The routine will have you complete four rounds within 20 minutes and also include recovery minutes. If you really push yourself and complete the circuit in 20 minutes, you will get more time to recover before the next round. Continue reading for full instructions.
The Best Exercises for Abs
I recommend more intense cardio exercises like high-intensity interval training or sprinting if you want to see more definition in your abs. You don’t need to be as fast as Usain Bolt to get abs. Both H.I.I.T. and Sprinting will help you build muscle and burn fat. This is an important part of the reveal game. Your abs will appear more defined if you have less body fat and more muscle.
Stable-state cardio can help you see ab muscles, as it burns fat. But H.I.I.T. or sprinting is more effective, and you will get faster results. It is important to note that doing too much steady-state cardio can cause muscle catabolism.
This means it could burn both fat and muscle. Rondel King, MS, C.S.C.S., is an exercise physiologist from N.Y.U. Langone Sports Performance Center. He said that if you choose to include steady-state cardio in your workout, do not do more than 30-minute intervals at a given time.
Can you get abs from cardio?
Trevor Thieme C.S.C.S., director of fitness and nutrition content for Beachbody, says that although some cardio-focused exercises end with core strengthening exercises, all movements should engage the core. Director of Fitness and Nutrition Content for Beachbody.
He says that the muscles in the core support and stabilize the spine. The more instability that is created by an exercise, the more core muscles are activated.
Remember that abs exercise alone will not make your six-pack pop – diet and percentage of body fat play a major role in determining whether you can see them. You can read more about that by clicking here.
What should I do after cardio?
Thieme explains that since cardio involves stabilization while mobility is present, it will require some level of core activation. All cardio is not created equal, however.
Thieme explains that if you are doing steady-state cardio, like running on a treadmill or riding a stationary bike for miles, you will be activating your core, but it won’t be a lot. It doesn’t harm to finish the workout by doing some core exercises.
What is the best cardio to activate your abs? Certain moves will help you to power up your abdominals. Suppose you are doing a lot of kicking, jumping, and rotating movements or other exercises that require core activation at a high level. In that case, you probably don’t need an abs-focused “finisher” routine, says Thieme.
You can say goodbye to those “post-cardio core sequences” by choosing the right cardio moves.
Top 10 Best Exercises for Abs
FitBod is a great app for abs exercises. FitBod creates a personalized workout for you based on your fitness level, equipment, and the muscle groups you’d like to target. Here’s a list of the top 13 cardio exercises to work your abs.
1. Sprinting
Sprinting works your abs because you engage them naturally when you run. Sprinting is a great cardio exercise because it burns more calories faster.
How To Perform Sprinting
- Looking straight ahead, place one foot in front of the other in a high lunge. Your back heel should be lifted off the floor, and your knees bent so that you are on your toes with your torso straight. Your opposite hand should be behind your front foot and the opposite hand in front.
- Keep your weight on the balls and push off the ground. You should be looking straight ahead and pumping both your legs and arms at the same pace.
- Sprint to the finish line.
2. High Knees
- High knees are an excellent cardio exercise to activate the abs. These are standing ab exercise that works the lower abs as well as the obliques.
- It all comes down to the core engagement to get the best out of high knees.
- This standing exercise requires you to brace and squeeze your abdominal muscles. Not only will this help you turn them on, but it also helps with balance and stability.
How to perform high knees
- Standing with toes facing forward, feet hip-width apart. Look straight ahead.
- Lift your right leg so that your right thigh appears parallel to the floor. Engage your core to keep you balanced while standing on one leg.
- Bring your knee high and push off the left leg. Bring the right foot to the ground while simultaneously lowering the left leg.
- As fast as possible, alternate your knees.
3. Plank Jacks
- Start in plank forearm, with your elbows underneath your shoulders. Your body should be in a straight line from your head to your heels.
- Jump both legs to one side and then jump them back together. Maintain your hips in a stable position so that they do not drop or rise.
- This move can be made easier by doing it in a high-plank position or the plank side feet taps (above).
4. Low Squat Plank
- Start in a high-plank pose with shoulders over wrists, feet together, and core engaged.
- As you come to a low squat, jump your feet so that they are on the outside of your hands. Then, lift your chest. Your hands should be in front of your chest.
- Then, pause and reverse the action. Plant your hands between your legs and jump into a plank. Repeat. Click here for a detailed look at the plank-to-low squat.
5. Plank Jacks
- Start in plank forearm, with your elbows underneath your shoulders. Your body should be in a straight line from your head to your heels.
- Jump both legs to one side and then jump them back together. Maintain your hips in a stable position so that they do not drop or rise.
- This move can be made easier by doing it in a high-plank position or the plank side feet taps (above).
6. Low Squat Plank
- Start in a high-plank pose with shoulders over wrists, feet together, and core engaged.
- As you come to a low squat, jump your feet so that they are on the outside of your hands. Then, lift your chest. Your hands should be in front of your chest.
- Then, pause and reverse the action. Plant your hands between your legs and jump into a plank. Repeat. Click here for a detailed look at the plank-to-low squat.
7. Mountain Climbers
- Climbing mountains works your entire body, including your core. These exercises are also cardio, meaning they raise your heart rate.
- Start by putting yourself into a plank. It’s like doing a push-up in the “up” position. Keep your body straight with your hip slightly tucked. You should have your arms shoulder-width apart and both hands on the ground. You should extend your legs behind you with both feet together.
- After assuming this position, move your right leg slowly to your chest and then back. Then, bring your left leg to your chest. This is one repetition.
- Exercise the rectus abdominalis by increasing your pace. This is a pair of muscles that runs down your belly and forms the bulk of your abdominal muscles.
- Repeat this exercise multiple times to get the best results. Beginners should do 15 to 20 repetitions per side.
8. The Lying Leg Raised
- You don’t have to lift yourself while doing this exercise. Instead, lay on your back, legs extended and feet together. Place your palms on either side.
- Raise your legs together slowly. For best results, make sure your legs are perpendicular to the ground (at a right angle). Hold for a few seconds before lowering both legs to the ground. For best results, repeat this 10 to 15 times.
- Don’t touch the ground when you are doing an exercise to improve its effectiveness. Be sure to avoid arching your spine. This can cause back problems. Talk to your doctor if you are suffering from a bad back before beginning this exercise.
9. Crunches
- Crunches are often the first thing that people think of when they think of lower abdominal exercises. These low-impact ab exercises work both upper and lower abdominal muscles. These exercises won’t likely help you lose weight, as they don’t burn many calories. They’re good to begin with if you are looking to build your abs.
- Start by lying down on your back with your legs bent and your toes on the floor.
- Slowly raise your shoulders, keeping your arms behind you. As you lift your body, curl your upper body towards your legs. Tighten your abdominal muscles. Lower yourself back to the floor. This is one rep.
- Do 12 to 20 repetitions. Continue if it is easy. Start with fewer repetitions if it is too difficult. Stop if you feel severe pain. Talk to your doctor if the pain persists for several days or hours.
- You can also do crunch exercises to strengthen your lower abs.
- Reverse crunch
- Bicycle crunch
- Runner’s Crunch
- Bird dog crunch
10. Rowing Machine
- The core is activated by rowing, which provides an excellent upper-body workout. This machine will increase your heart rate with every stroke and requires intense core engagement.
- Nobbe explains that the rowing machine is an all-body cardio exercise that also strengthens leg muscles and core and back muscles. Perfecting your technique is the key to getting the best out of the rowing machines. Take time to go through the technique slowly before you attempt full-on sprints and a long steady-state workout.
Conclusion:
It’s important to remember that while cardio exercises may help you reveal your abdominal muscles by reducing body fat, this is not the main method of sculpting abs. A combination of a healthy diet, core-focused strength training, and regular cardio exercises is also necessary to build visible abdominal muscles.