Most people think abdominal workouts require hundreds of sit-ups
and crunches. The truth, however, is that they are just a waste of
your time, and in some cases, may actually injure your low back.
If you really want 6-pack abs along with a sculpted body then the
most efficient and effective way of achieving it is through total
In this workout you will be performing nine total body exercises in
circuit fashion. Therefore, each exercise will be performed back
to back to back with no rest in between.
Start with kettlebell swings. These are 2-hand swings and you need
to power up with the hips. Drive them back and power them back up.
Move immediately into extended pushups. Move your arms out in front
of you as you lower yourself down and back up.
The next exercise is a stability ball pike. This is a more advanced
version of the stability ball jackknife. Place your feet on the
ball and your hands on the floor and pull the ball in as you push
your hips up until you are in a pike position. Try to get your hips
as high up as possible. If you are not very flexible, just do
jackknifes in place of them.
Move immediately into stability ball back extensions. Plant your
feet against a wall or something stable. Your chest is supported by
the ball. Place your hands behind your head and raise yourself up
and back down.
Next is a 1-arm kettlebell swing. Make sure you are driving back
with your hips and back up. If you are more advanced, you can do
snatches in place of the swings. Do all reps on one side and then
do all reps on the other side.
Next you will do high rep close grip pushups. Tuck your elbows into
your sides with your hands closer together as you move down and
back up. Do as many as you can.
Move immediately into stability ball leg curls. Place your feet on
the ball and bridge your hips up with your arms out to the side.
Curl the ball in while keeping your hips up the entire time. Do 20
The next exercise is a stability ball rollout. Place the ball in
front of you and start in an upright position, roll the ball out.
Get a nice long stretch as you roll out and contract your abs when
you pull it back in. If you have an ab wheel, you can use that in
place of a stability ball. This is going to be harder than using a
Finally, you’re going to finish off preferably with a sprint as the
last exercise. If you can’t do sprinting, you can sprint in place
or finish with burpees.
In most cases, although you aren’t directly targeting your
abdominals, you are still required to brace them which in turn
indirectly works your abdominals for a powerfully efficient
If you want maximum fat burning results, switch from crunches and
cardio to the belly fat burning Turbulence Training workouts: