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This 10-minute abdominal workout will fry your core



Old school standards are respected for a reason. They work.

New ideas for training usually sound exciting, and sometimes they are as effective as advertised. However, if you really want to be sure that your training is worth your time and effort, stay with the proven again and again.

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If you're ready to try the old standards, Ngo Okafor, C.P.T., has a 10-minute challenge for you. The two-time Golden Gloves champion believes that good core training should be more than just slow combustion isolation movements like crunches that run at the glacier speed. "You can increase your heart rate and burn a lot of calories while doing abdominal muscles," he says of the routine.

To complete the workout, you only need 10 minutes, some space to spread and maybe a mat of this from our affiliated brand Backslashfit to protect your back. You make a mix of dips, kicks, and turns with little or no pause and push every muscle in your core to keep up with the pace.

The four exercises flow seamlessly as a circuit and you can add a dumbbell for extra resistance – but do not worry if you have weight issues. Be sure to hydrogenate, and follow Okafor's instructions from the above video while he is training with you. Happy sweating.

Round 1

  • Side Plank Dip – Left Side 20 reps
  • Side Plank Dip – Right Side 20 reps
  • Russian Twists – 20 reps
  • Flutter Kicks – 30 reps

    Round 2 [19659009] Side Plank Dip – Left Side 20 reps
  1. Side Plank Dip – Right Side 20 reps
  2. Russian Twists – 20 reps
  3. Flutter Kicks – 30 reps
    1. Round 3

      • Side Plank Dip – Left Side 20 reps
      • Side plank tilt – Right Side 20 reps
      • Russian Twists – 20 reps
      • Flutterkicks – 30 reps

        If you want to try another Okafor workout, check out these 10- minute cardio Burner. Brett Williams
        Brett Williams is Associate Fitness Editor at Men's Health.


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