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05
02
2019
Personal Training, Liverpool Street

GYM FREE ABS

GYM FREE ABS 

Looking for Workout Inspiration? Try our Ultimate 4 Week Gym Free Abs Workout Plan.

If you’re looking for the best exercises for a toned stomach, try this 28-day guide from team JDP Fitness. 

If you’re turning your focus to your core muscles and looking to upgrade your core strength—vital for preventing injury, improving balance and preventing lower back pain—then listen up.

Enter stage right, the JDP Fitness 4 week gym free ab workout plan, designed to increase your strength and tone your tum in just 28 days—yes, really. It’s ideal for beginners looking to educate themselves on the best moves to target their abdominals and for incorporating the best lower abs moves into your weekly workout routine.

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Designed exclusively by team JDP Fitness, it strikes the optimum balance between fat-stripping HIIT training and intelligent toning moves to target your deepest abdominals (as well as the superficial ab-making set). In other words, you’ll be getting strong from the inside out.

We believe that, no surprise here— no, you can’t sculpt six pack muscles overnight, but you can activate your core, up your activity levels and tone your midsection in a couple of weeks if you’re consistent enough with your workouts and nutrition.

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All you need is a bosu ball and a foam roller (or a rolled towel) and a little commitment. In just 4 weeks of this ab workout, you’ll feel fitter and stronger than ever.

Happy working out.

Your 4 week ab workout plan

Ab workout plan week 1

Everyone has a flat stomach. It’s just beneath the fat. This HIIT circuit revs your metabolism to the highest rate for fat burn. Be disciplined and push yourself through this phase of the abs workout. Go as hard as you can.

Do: Each of these moves for 45 seconds with a 30-second rest in between. Repeat circuit 4 times.

Mountain Climbers

a) In plank position, bend your right knee as close to your right elbow as possible.

b) In one explosive movement, alternate your legs and keep repeating at full pelt. Remember to keep those hips down.

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Plank with reaches

a) Hold plank position on your elbows, engaging your core.

b) Reach one arm straight out in front of you, swap arms and repeat. No hip-wiggling here.

Pilates scissor legs

a) Lie with your lower back pressed into the floor; raise your head and shoulders.

b) Lift one leg off the floor, keeping it straight; alternate legs in a scissors action. Go easy, this is active recovery.

Ab workout plan week 2

Now’s the time to get your foundations set. Learn how to activate and utilise deeper muscles – they’re also key to a better, paunch-preventing posture.

The less glamorous side of the ab workout but so key.

Plank with knee touches

Do: 4 reps of 40 with a 30-second rest between sets

a) Hold plank position on your elbows and engage your core.

b) Keep your torso absolutely still, drop one knee to tap the floor, then alternate knees. Keep that focus.

Swiss Ball Toe Touches

Do: 4 reps of 20 with a 30-second rest between sets

a) Hold a plank position with your feet balanced on the ball.

b) Drop one leg off to the floor, place it back on the ball, alternate legs. Feel the rhythm.

Swiss Ball Roll Outs

Do: 4 reps of 20 with a 30-second rest between sets

a) Hold a plank position with your forearms balanced on the ball. Engage your core.

b) Extend your arms forward to roll the ball away and bring arms back in. Keep it steady.

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Swiss ball Figure of 8

Do: 4 reps of 20 with a 30-second rest between sets

a) Get back on the ball. Clasp your hands together and stabilise your hips.

b) Slowly roll the ball around in a figure- of-eight. Fun once you get going.

Skydiver Holds

Do: 4 60-second holds with a 30-second rest in between

a) Lie face down with your hands by your temples and your knees slightly bent.

b) Squeeze your glutes, raise your chest and quads off the floor and hold. You’ve got this!

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Ab workout plan week 3

This week, you’ll work your lower and oft-forgotten ‘corset-like’ muscles that improve your overall shape and tighten your tum. Prepare to feel parts you never knew you had.

Alternating Toe Taps

Do: 3 alternating reps of 40 with a 30-second rest between sets

a. Lie down and prop your lower back lengthways on a foam roller with arms by your sides.

b. Lift both legs and slowly alternate in a scissors motion. Ouch. Yes, you can feel it in your lower abs already right?

DEAD BUGS

Do: 3 reps of 20 with a 30-second rest between sets

a. Lie on your back with arms by your sides and knees bent. Engage your core and press lower back into the floor.

b. Raise one leg to tabletop position, then the other, then slowly lower both.

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PILATES V-HOLD

Do: 3 45-second holds with a 30-second rest in between

a) Sit up straight with your knees bent, feet on the floor and arms extended in front.

b) Lean back and extend your legs up so your body creates a V-hold. Hold. And yep, hold some more…

KNEE TUCK JUMPS

Do: 3 reps of 10 with a 30-second rest between sets

a. Squat down, keeping your back straight and chest up.

b. Explode upwards, tucking your knees into your chest, and land softly. Repeat. Whoo!

TABLETOP LEG EXTENSIONS

Do: 3 reps of 10 with a 30-second rest between sets

a. Lie on your back and bring legs to tabletop position, squeezing a stability ball between your feet.

b. Press lower back into the floor, straighten legs to 45-degree angle, return to tabletop. Repeat.

Ab workout plan week 4

Reach the final round of your ab workout plan and this circuit introduces an element of flexibility to ensure you achieve that lean, shapely stomach you’ve been striving for. Small high-five yourself – the end is nigh.

Side Plank Rotation with Leg Lift

Do: 3 reps of 10 on each side with a 30-second rest between sets

a) Start in side plank (on hand or elbow). Extend top arm up before rotating down and reaching under your waist and back to extend up.

b) Lift your top leg to 45-degree angle and slowly lower. That’s a rep.

Bicycle Kicks

Do: 3 reps of 10 on each leg with a 30-second rest in between

a) Lie down with your head and shoulders raised, hands behind your head and legs in tabletop position.

b) Bring your right elbow to meet left knee while straightening your right leg at 45-degree angle.

Alternate. Easy as riding a bike, right?

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Swiss ball seated rotation

Do: 3 reps of 20 with a 30-second rest between sets

a) Sit on the floor with back straight, and legs straight out in a V-shape. Hold the ball out in front with straight arms.

b) Rotate to the left, to the right and back to centre. Simple!

Scorpion reach

Do: 3 reps of 10 on each leg with a 30-second rest in between

a) Start on hands and toes in a V-shape. Bend your left knee to right elbow.

b) In one fluid movement, extend your bent leg back while opening your hips to the left, and then back to your elbow. Go with the flow.

author: Matt Williams

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