This ab workout takes around 30-45 minutes (depending on your breaks and how quickly you perform the exercises). It will kill, kill, kill your upper abs, your lower abs, the center of your core plus your obliques. Remember to warm up beforehand.
Start with: 30 second side plank (each side) + hold in low plank as long as you can. At least 60 seconds!
Then do the exercises beneath three to four times!
Crunch with medicine ball (I used 5 kilos/around 11 lbs) between your hands, 12 x 3 Leg raises or reserved crunches by a wall bar, 12 x 3 Criss crosses with single leg lift, 12 x 3 Knee to elbow in elevated plank, 12 x 3 Oblique crunches, 10 each side x 3
End with: 30 second side plank (each side) + hold in low plank as long as you can. Try to reach 60 seconds!
gackt: Hi Bros n sisters. How are you doing? It’ really works not only on your biceps and triceps but also on your abs and back. 60 times for 1 set. Just do it. おはよう、元気か？ これは上腕二頭筋と三頭筋だけじゃなく、腹筋と背筋もバランスよく締められる。1セット60回ぐらいを目安にやってみな。 @gackt #gacktstagram #gacktworkout#monkeybars