This is a 3-minute ab workout that will give you a strong core for better sports performance and also protect your lower back from injury in everyday life.
Contrary to popular belief, there is no such thing as spot fat removal. If you a big belly, you can’t get washboard abs by doing this ab workout, or any other ab workout. It breaks my heart when I see overweight people at the gym doing 30 minute ab workouts, what they really should be doing is 27 minutes of jogging and this 3 minute ab workout. This 3-minute ab workout will make your abs strong, losing weight with good nutrition and cardio will make your abs visible by removing the fat covering them.
This workout is for those wanting flat, tight abs like a marathon runner. If you want big, powerful abs with big ridges and deep valleys like a pro bodybuilder then my killer ab workout is what you should be doing instead of this 3 minute ab workout. If you are not sure which workout you should be doing, then please watch this video “Big Abs, Flat Abs” where I explain the difference.
The 3 Minute Ab Workout
For best results, do this every day or every other day. Set a timer for 3 minutes and stop when it goes off. This workout consists of three exercises: crunches, planks and bicycles.
| Start off by doing as many crunches with good form as you can. Use slow controlled crunches lifting your shoulders up toward the ceiling. Don’t flap your arms or nod your head. To see proper form for crunches, watch this crunch video. When you cant do any more with good form … | |
| Do a plank on your left side. Put your left forearm on the floor and then straighten your body as straight and rigid as an I-Beam. Hold this as long as you can without sagging. When you start to sag … | |
| Do bicycles. These are great because they do your obliques and abs at the same time. Lift your shoulder to your opposite knee while keeping the opposing shoulder on the floor, then alternate. To see the proper form of the bicycle, watch this video. When you cant do any more with good form … | |
| Do a plank on your right side. Put your right forearm on the floor and again, hold your body straight and rigid as an I-Beam. Hold this as long as you can without sagging. When you start to sag … | |
| Start all over again, no rest!!!! |
Now lets talk about how you adapt this 3 minute if you have a really strong core. Many people could do crunches with good form for 5 minutes and the 3 minute timer would ding before they got a chance to do the other 3 exercises. For you people with abs of steel out there, you need to do weighted crunches and bicycles. Hold a weight behind your head like this with you head gently resting on the plate, choose a weight so that you can only do about 30s with good form.
That’s my 3 minute ab workout. Strong abs are critical for optimal performance in every sport out there but more importantly, strong abs are important to support your lower back and prevent injury in every day lifting. And remember,