Forget 8 minute abs.
Athlean-X expert Jeff Cavaliere CSCS breaks up an equipment-free ab workout that you think will help rip your six pack apart in just six minutes (see how that works?). It offers a version of the routine that is suitable for every skill level: beginners do each bodyweight exercise for 20 seconds, intermediate for 30 seconds, and advanced for 40 seconds.
If you really want to burn your core, Cavaliere has some options for a “Torcher” series too. Some of these movements require a chin-up bar and other equipment – and a lot of strength to pull them off.
Cavaliere begins with ab halos that target the lower abs. Lie on the floor with your legs raised above you, then raise your pelvis, making a circular motion, changing direction with each repetition. (Torcher option: hanging knee drives.)
Next is the Backward 7, a bottom-up exercise similar to the mountaineering; From a top push-up position, pull your knee up to draw a 7 shape backward. (Torcher option: hanging windshield knee drives.)
The third exercise is the sidewinder, in which you lift your body weight into a side plank position while opening your hips. “They’ll make sure that lower bevel works hard to get your hips up as high as possible,” says Cavaliere. For the next exercise, do the sidewinder again, this time hitting the opposite side of the body. (Burner option: hang corkscrew on the left and right.)
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The fifth move is the bear jump, which involves jumping off a plank into the crawling position while keeping your knees off the ground. Next comes a top-to-bottom rotational movement, the alternating thigh tap: while lying flat on your back, simply twist your torso to touch your opposite thigh and come back down. (Torcher option: plank drag boards.)
The final step is to turn it on. “When you are the most tired, you need the most help,” says Cavaliere. “This is where you get a little swing on your side; put your feet in, lift your torso and reach for the sky. Do this explosively; a little swing here will go a long way because you’re so tired could be at this point. “(Torcher option: sit-up elbow thrust.)
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