Wednesday Ab Workout

July seems to be following suit with June in the fact that we are almost halfway through the month already. What, I swear I was just thinking about all the things I wanted to accomplish this month and suddenly I only have half of it left!

Yesterday morning I hit the roads for a hot and HUMID 4 miles. This week is my ‘cut back’ week, and it looks like it came at a great time since every day is predicted to be hot and muggy. There is a cut back week built into my marathon training plan every four weeks. In the beginning of training it seems really pathetic to have a long run of 6 miles since the longest I’ve run so far is 12 miles, but I keep reminding myself that in just a few more weeks these cut back runs will be much needed.

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I was woken up today by even more intense thunderstorms than Monday. Looking at the hourly forecast, I see that it is supposed to storm pretty much all day, so I decided to switch my run and cross training days around since tomorrow’s weather looks much more promising.

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Today I will be completing one of my favorite ab workouts! This workout is one that I have been doing regularly for the past 4 or so months, and I have DEFINITELY noticed a difference. My abs are much more defined than they ever have been, and that’s with only doing this type of workout once a week. I’ve tried many things in the past and always noticed that my belly flattens out, but this workout has given me actual ab muscles.

The Best Ab Workout for Runners

Since it’s Wednesday, I thought there was no better day to share than today!

30 Minute Ab Workout: 

Complete the three moves in each circuit, and repeat as many times as possible until 5 minutes are up

Circuit 1 – 5 minutes

Straight Leg Raises – 20

Lay flat on your back with your legs stretched straight out; lift your legs off the ground all the way until they are above your head, creating a 90 degree angle at your waist. Try not to let your legs touch the ground but hover them as close to it as possible; try to keep your legs as straight as possible and don’t hold on to anything.

Mountain Climbers – 50

25 on each side; keep your hips centered and try to avoid arching your back

Raised Let Sit Ups – 30

Prop your feet up on a chair or bench and sit up while extending your right hand to touch your left toe; repeat with left hand to right toe. This will be a total of 15 on each side

Circuit 2 – 5 minutes

Straight Leg Jack Knifes – 20

Lay flat on your back with arms extended straight above your head and legs out straight; life your arms and legs at the same time, keeping them as straight as possible, until your feet touch your hands in the air. Repeat x 20

Bench Jump – 15

Grab a bench or chair and jump from the ground to the chair with both feet at the same time.

Scissor Kicks – 40

Lay flat on your back with your hands behind your head and your legs stretched straight out; lift both your legs to hover above the ground while also lifting your head, neck and chest off the ground. Move your legs up and down in opposite directions (right leg moves up, left leg moves down) for a total of 20 per side

Circuit 3 – 5 minutes

Straight Leg Raises & Hip Lift – 20

Lay flat on your back with your legs stretched straight out; lift your legs off the ground all the way until they are above your head, creating a 90 degree angle at your waist. Lift your hips so your feet move up towards the sky. Lower your legs, keeping them as straight as possible without touching the ground.

Ab Bikes – 50

Lay flat on your back with your hands behind your head. Bring your knees up at a 90 degree angle and life your back, neck and head off the ground. Move your knees in opposite directions, one towards your face and the other away, as if you are pedaling a bicycle, while moving the opposite elbow to your knee that is closest to you (i.e., R elbow crosses your body to touch L knee, and then switch). Repeat 25 per side

Bent Leg Weighted Jack Knifes – 20

Lay flat on your back with your arms outstretched, holding a dumbbell in between your hands, and your legs out straight. Lift your knees so they are at a 90 degree angle from your chest, while simultaneously lifting the weight using both hands; bring your weight and knees to touch right above your body. Lower and repeat

Repeat Circuit 1 – 5 minutes

Repeat Circuit 2 – 5 minutes

Repeat Circuit 3 – 5 minutes

Well, there you have it – my favorite ab workout! I love this workout because it is broken up into sections which helps it go by quickly. I never feel like I am stuck on a move that I don’t like, but still always feel like it’s possible to get these moves done in this amount of time.

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How much I am able to get done usually depends on how I’m feeling that day – sometimes I’m able to finish all three moves and have time left over to start them again before the 5 minutes is up, and sometimes my timer goes off before I’ve even finished the third move the first time.

Love these moves and will definitely be sticking to them. I hope you have a great workout on this wonderful Wednesday!

 

10 Comments Add yours

  1. This sounds like a great workout! 🙂

    1. Thank you, I love it! Let me know what you think! 😊

  2. I’m excited to try this tomorrow! Looks killer!!

    1. I love it, it has helped me a lot! Let me know what you think, hope you like it! 🙂

  3. swosei12blog says:

    Great suggestions; today is my cross training day.

    1. Thanks! I always love doing an ab workout for cross training, I think it helps become stronger for pretty much any sport. Hope you enjoy!

      1. swosei12blog says:

        The core is so important for any training plan.

      2. I absolutely agree!

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