We all know that the biggest key to getting in shape for summer is starting before it hits. But, in fact, human beings tend to only ever do as much as they absolutely need to. That is why many of us start training our bodies just one or two weeks before beach season.
If you want to get a beach-ready body but like leaving everything to the last minute, check out this express workout for your abs. We at Getzkick guarantee that if you stick to this routine and train hard, you will see results in just two weeks.
Beginner level
1. Frog-leg crunch
While lying on your back, bend your knees and bring the soles of your feet together to touch. Put your hands behind your head. Keeping your back straight, lift your torso slightly up and forward. Hold the top position for a few seconds before returning to the ground. Repeat the exercise 10 times.
2. Oblique exercise
Lie on your back with your knees bent and your hands on the floor alongside your body. Crunch up slightly, and reach forward with your left hand first and then with your right hand. Keep your head and neck aligned, and your lower back pressed to the floor. Repeat 15 times on each side.
3. Plank
Do 10 sets of 5 repetitions each.
Intermediate level
4. Touch your toes!
Lie on your back with your legs extended straight up. Use your abdomen muscles to lift your torso off the floor as you reach your hands towards your toes. Keep your back and legs straight. Do 2 sets of 15 repetitions each.
5. Bicycle crunches
While lying on the floor, lift your shoulder blades off the ground. Place your hands behind your head, and keep your back straight. Bring your right elbow towards your left knee. Then switch sides and do the same motion on the other side to complete 1 rep. Do 2 sets of 15 reps.
Advanced level
6. Knee-ups
For this exercise you will need to hold the backs of 2 chairs firmly with both hands. Bend your elbows slightly, lower your shoulders and relax your neck. Slowly lift your knees up to the ceiling. Do 3 sets of 10 reps.
7. Leg swings
Lie on your back with your hands spread out to the sides and your legs extended straight. Keeping your lower back pressed toward the floor, swing your legs to the right, then return to the initial position and swing them towards the opposite side. Keep switching sides for a total of 15 reps in 3 sets.
8. Exercise ball
Take the position shown in the picture below and do the following: keeping your back straight, slowly lift your right leg a couple of inches toward the ceiling, lower it, and repeat for the other leg. Do 2 sets of 15 reps each.
