top of page
Blue to Cream Gradient

Post workout Ab finisher (Equipment is optional):




* I have provided modifications for most of these movements, carry out the movement which challenges you without compromising your form. The three levels are ‘beginner’ (B), ‘intermediate’ (I)and ‘advanced’(A).

* Mind muscle connection is imperative. (This means that you must consciously squeeze your abs while carrying out the movements).

*For movements in which you are lying on your back, make sure that your back is flat on the floor and does not arch. In case your back starts arching raise your legs up to a higher angle or slightly raise your upper body.

*The following instructions apply to all the forearm plank movements-

-Forearms on the floor.

-Elbows directly below your shoulders.

-Arms parallel to your body at shoulder width.

-Palms can be flat on the floor or hands can be clasped together.

*The following 20 movements should be carried out for 30 seconds each.

* The movements should essentially be back to back as it is a burnout format.

* Short breaks can be taken between movements in order to shake out muscles or grab a sip of water.

* There are pictures attached to show you the form for workouts in which I thought you might need it.

* Best of luck, I hope you enjoy the burn :)))

1) Crunches (Not full sit ups)

i) B-Normal

ii) I-Pulses

iii) A-Weight held to chest



2) Knee-Touch crunches

i)B-Normal

ii)I,A-Pulses









Normal Knee-touch crunch












3) Russian twists

i) B-Feet on the floor

ii) I-Feet off the floor

iii) A-Weighted







Weighted Russian twists













4) Toe-Touch Crunches

i)B-Normal crunches

ii) I-Pulses

iii) A-Weighted







Weighted toe touch













5) Alternate Heel taps







Heel taps











6) Flutter kicks

i) B-Legs at 60-degree angle with back on the floor

ii) I-Rest on elbows with 30-degree angle

iii) A-30-degree angle with back on the floor





30-degree angle, back on the floor





7) Scissor kicks

i) B-60 degrees

ii) I-30-degree angle

iii) A-raise and lower

Raise and lower






Highest point








Slowly lowering, while doing scissor movement






Lowest point




8) Leg raises (Lower only till back arches)

i) B-Slight bend in the knees

ii) I-Straight legs while resting on elbows

iii) A-Straight legs with ankle weights






Lowered








Raised




9) Roll-ins (Optional leg extension)







Reset position








Rolled in





10) Corkscrew twists






Corkscrew raise (Facing left)







Reset position









Corkscrew raise (Facing right)




11) Reach out to tuck in





Reach out









Tuck in




12) Star fish crunches






Reset position








Right hand to right leg








Left hand to left leg




13) Bicycle crunches

i) B-Alternate knee to elbow

ii) I-Normal

iii) A-Straight leg






Normal bicycle crunches












14) Ab Hold

i) B-Lean back with feet on the ground

ii) I-V-sit with feet off the ground

iii) A-Sleeping ab hold






Lean back, feet on the ground








Feet off the ground








Sleeping ab hold




15) Forearm plank

i) B-Knees (Try to avoid)

ii) I-On toes

iii) A-Weighted






Weighted plank




16) Forearm Plank hip raises






Plank with neutral hip








Plank with hip raised




17) Forearm Plank saw movement






Forward saw movement








Backward saw movement




18) Forearm Plank twists (Try to tap hip on the floor on each side)






Twist to the right







Twist to the left




19) Forearm Plank Jacks (Plank with legs moving apart and then together explosively)


20) Forearm side plank (Right and Left)

i) B-Knees down

ii) I-Normal

iii) A-Dips or twists





Normal side plank








Side plank dip








Side Plank raise




A bonus workout incase your abs aren’t on fire yet:

21) Plank with 3 elbow taps (Alternate legs)




Step 1









Step 2








Step 3 (Repetition of step 1)



(Don't forget to stretch right after!)

DM me on Instagram incase you have any questions :)

357 views0 comments

Recent Posts

See All
Gradient
bottom of page