Workout Synopsis:

This is an abdominal workout routine. This Ab workout incorporates added resistance to your routine to challenge your muscles.

Higher Reps - Due to the type of muscle fibers in your abdominals higher reps will be used.

Rectus Abdominis - This is the "6-pack" muscle group of your abs. The main function of the rectus abdominis is to pull the rib cage and the pelvis together.

Transversus Abdominis - This is the deepest muscle layer not seen from the outside of the body. They are used to stabilize your trunk and contain the organs.

External and Internal Obliques - The primary function of this muscle group twists and turns your body. The external and internal oblique work in conjunction of each other, when one the right external oblique and left internal oblique contract you torso will twist to the left.

Workout

Strength Sets - 5 Sets of 15 Reps - 45 seconds REST in between

Exercise 1: Cable Crunches
*focus on tension throughout the exercise and pulling your rib cage into your hips

Exercise 2: Standing DB Oblique Crunches (each side)
*choose a heavy weight and full range of movement in your torso

Superset - 4 Sets with a 1:00 minute REST in between

Exercise 3: 30 Weighted Russian Twists
*focus on the twist of your torso and keep your feet stable‍

Exercise 4: 30 second Single DB Farmers Carry (each side)
*walk for 30 seconds holding the dumbbell in one and then switch hands for another 30 second walk

Additional Tips

Focus on form over weight, it is easy to involve other muscle groups such as hip flexors in these exercise rather than using your abdominals.
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Visit Life in Motion Fitness article for more information on building your abdominals.

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