The shape of your abs depends on many things like your body type, how your body stores fat, and even your pelvis shape. Abs aren’t just one muscle but actually "six muscles". You need to know which exercise targets each muscle and also eat healthy. In this article, you'll learn about a new workout style called the super set system.
Workout duration: 10 minutes
Equipment used: Yoga mat
Target muscles: Abs and core
Instructions: This workout is divided into three sets. Each set has two exercises. Do 15 reps of each exercise, then go straight to the next one with no rest. Repeat each set twice and rest 15 seconds between sets.
First set
First exercise: Standing Cross-Body Crunches
- Stand with your feet a bit apart and raise your arms to your sides so each elbow makes a 90-degree angle.
- Lift your left knee up until your left thigh is parallel to the floor. Twist your torso to the left moving your right elbow toward your left knee.
- Slowly return to start and repeat on the other side to complete one rep.
- Keep repeating until you finish 15 reps then go straight to the next exercise.
Exercise Two: Triangle Oblique Reach
- Stand on the yoga mat with your left foot parallel to the short edges of the mat and your left toes pointing forward. Place your right foot on the mat so it's perpendicular to the short edges. Your right heel should be at a right angle to the sole of your left foot. Put your right arm at your side and raise your left arm to shoulder level, bending your left elbow to form a 90-degree angle.
- Lean your torso and bend down next to your right side, then slowly return to the starting position to complete one rep.
- Keep repeating the exercise until you finish 15 reps. Then repeat the first set again without rest but do this exercise on the other side. After that, rest a bit and move to the second set.
Second Set
Exercise One: And Pike
- Get into a plank position with your palms right under your shoulders and your body forming a straight line from your head to your heels.
- Bend your knees while raising your hips up, shift your weight to your feet, and try to touch your left knee with your right hand. Then slowly go back to the start and repeat on the other side to finish one rep.
- Keep repeating the exercise until you finish 15 reps then move straight to the next exercise.
Exercise two: Mountain Climbers
- Get down into a plank position with your hands directly under your shoulders and your body forming a straight line from head to heel.
- Lift your right foot off the ground and bring your right knee toward your chest, then quickly return to start and repeat on the other side. That counts as one rep.
- Keep repeating the exercise until you finish 15 reps then repeat the second set again without resting. After that, take a short break and move on to the third set.
Third set
Exercise one: Toe Touches
- Lie on your back with your upper body flat on the ground, then lift your legs up so they create a 90-degree angle with the floor. Reach your arms up toward your toes.
- Lift your head, shoulders, and upper back off the floor and try to move your fingers to get closer to your feet then slowly go back to the start position to finish one rep.
- Keep repeating the exercise until you finish 15 reps then move straight to the next exercise.
Second exercise: Leg Lifts
- Lie on your back with your legs straight on the floor and place your hands under your hips so you can do the exercise.
- Raise your legs up until they make a 90-degree angle with the floor then lower them down as fast as you can but don't touch the floor and that completes one rep.
- Keep repeating the exercise until you finish 15 reps then repeat the whole set two more times.
