The other day may washing machine broke, and the next day I had a big meeting in which I absolutely had to look my nicest. Unfortunately, all of my nice clothes were dirty and it was after 5pm so the cleaners was closed. I was in complete panic, as the malls and stores were also closed.
Fortunately, I had been performing the 500 rep Wash Board Workout, and it hit me… I can just wash clothes like they did in the ole’ days, but I will just use my abs! Sure enough, I added laundry detergent to a bucket of water, dipped my clothes in the bucket and scrubbed my clothes on my abs! It’s amazing how nice they turned out. After I hung my clothes for a few hours to let them dry, I layed on the floor, spread my shirt on my abs and began ironing it. Interestingly, the wrinkly disappeared quicker than if I had used an ironing board. Maybe my own body heat contributed to knocking out the wrinkles. I did the same thing for my pants, and before you knew it, I was ready to go!
If you want to always be ready to wash your clothes when your washing machine breaks, and no dry cleaners or malls are open, then this workout is perfect for you to build washboard abs!
I hope you enjoyed this completely fictional story…
Perform 100 reps of each exercise and take breaks as often as you need. Click on the exercise to view the exercise video demonstration.
Flutter Kicks – Click to view the video
To work your lower abs. A kick for each leg counts as one rep.
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors.
Starting Position: Lay with your back flat on a floor mat or carpet. Place your hands under your glutes with your palms down. Point your toes.
Action: Lift both feet 2 to 3 inches off the ground. Move one leg down 2 to 3 inches while you move the other leg up 2 to 3 inches.
Return to the starting position.
Move the opposite leg up 2 to 3 inches and the other leg down 2 to 3 inches. Perform the determined number of repetitions.
Tips:
1. Maintain a regular breathing pattern during this exercise. Do not hold your breath.
2. Slightly raise your upper body to further isolate your abdominal muscles.
Reverse Crunch - Click to view the video
To really beat up those lower abs that give us all so much trouble…
Muscles Worked: Abs, lower back.
Starting Position
You will need a mat or carpet for this exercise. Lay down on the mat on your back. Lift your feet up in the air, as close to 90 degrees as possible.
Action
INHALE: Push your feet up to the ceiling, as high as you can, while keeping your core muscles tight. Your buttocks should come off the ground.
EXHALE:Return to the starting position.
Tips
Keep your abs tight. If this is too difficult, lower your legs slightly, but go as high as you can. Be patient, as this is a difficult exercise that you will definitely improve on with practice.
Pilates Crunch 45 Degree Hold -Click to view the video
Hold for 200 total seconds to equal 100 reps.
Muscles Worked: Abdominal muscles, back muscles.
Starting Position: Sit on a carpet or a floor mat with your heels on the ground and your knees bent. Extend your arms directly out in front of you.
Action: Slowly lower your upper body half way to the ground without letting your heels come off the ground. Hold this position for a determined amount of time.
Raise your upper body back to the starting position without letting your heels come off the ground.
Tips:
1. Move your heels further away from your glutes to make the exercise easier
2. Move your heels closer to your glutes to make the exercise harder.
3. Hold a weight against your chest to make the exercise harder.
Ab Twist – Click to view the video
Works your obliques, or the sides of your abs. One twist each way counts as one rep.
Muscles Worked: Abdominal muscles, back muscles.
Starting Position: Sit on a carpet or a floor mat with your knees bent and your feet crossed over each other. Hold the dumbbell with both hands 6 to 8 inches from your chest.
Action: Keep the weight in front of your chest as much as possible and twist your upper body to each side as much as possible. Keep your lower body as still as possible. Each back and forth twist counts as one repetition.
Tips:
1. Maintain a regular breathing pattern during this exercise. Do not hold your breath.
2. Twist slowly if you have a history of back problems.
Superman-Click to view the video
To keep your back strong and balance your core strength.
Muscles Worked: Glutes, hamstrings, back muscles.
Starting Position: Lay with your stomach flat on the ground. Extend your arms in front of you, with your palms down.
Action: Raise your arms and your chest off the ground as far as possible. Bend your knees and lift your thighs off the ground. Try to make a big “U” with your back. Hold this position for a determined amount of time.
Return back to the starting position.
Tips:
1. Maintain a regular breathing pattern throughout the exercise.
2. Avoid letting your thighs fall to the ground while holding the Superman.
Find out how you can workout your abs throughout the day with the vacuum abs exercise.
Nice work! Post your time below to track your time on Facebook and encourage others!
Click here to find out how to optimize your post-workout recovery!
