Fitness Mahopac Ab Exercises

3 Abdominal Exercises To Kickstart Your Results


Its time to exchange your sweatshirts and boots for tank tops, bathing suits and flip flops!

Are you ready?

If not, You’re not alone!

Spring is here and summer will also be here before you know it— that means swimsuit season.

But do not panic!

If you start training now, you’ll still have time to look and feel great with time to spare.
This abdominal workout is the perfect way to give your core a serious wake-up call and bring your flat, sexy stomach out of hibernation.

I like to keep things simple.

You can’t get simpler than planks and crunches.

At TFW Mahopac we use plank and crunch variations in our warm-ups, finishers, cardio and strength training workouts.

By performing a simple plank you can tighten up your deepest abdominal muscles, as well as your glutes and legs.

 Workout details:
Start slow perform each exercise for 20 seconds and rest 20 seconds. Perform each exercise in a circuit for 2-4 rounds.
You can have fun with this little ab routine.  Use it in a warm-up like we do or do it 3 days a week as a morning abdominal routine.  Make it harder by increasing circuit rounds, work time and or decreasing rest time.

1. Plank
30-60 seconds Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core as if you were about to be punched in the gut. Hold this position for 30 to 60 seconds while breathing deeply.

2. Straight-Arm Plank or Iso – Hold

30 seconds Come into top-of-a-pushup position with your hands on the floor beneath your shoulders, arms straight. Set your feet close together and straighten your legs, with your weight on your toes. Your body should form a straight line from your ankles to your head. Brace your abs and squeeze your glutes to help keep your body rigid. Hold for 30 seconds.

3. Thigh Slide 
This is a simple exercise that can be performed anywhere with no equipment.  Start by lying on your back with your knees bent and feet flat on the floor. Place your hands on your on your thighs and begin by Crunching up (shoulder blades off the ground) sliding your hands up your thighs toward your knees, pause and return to starting position.

I talk to people about fitness daily.  I love talking shop!  Many people think that to have a great stomach they have to do thousands of sit ups.

To be honest it takes a lot more.

Having great looking abs take time. It doesn’t happen over night.  Be prepared to work hard.
These exercises will certainly get you on the right track.


Great abs start in the kitchen. It is important to try and cut out fried foods, sugars, refined and processed foods, alcohol, and even some dairy.

Drink lots of water.
Take fried foods out of your diet.
Take sugars out of your diet.
Eat lots of veggies
Eat lots of protein
Full-body weight training workouts (this includes abdominal exercises).
cardio cardio cardio

Wether its six pack abs or just a toned up mid-section it’s definitely within your reach if you change the way you eat and even the way you exercise. A healthy lifestyle and healthy diet will not only make your body healthier, it’ll improve the way your abs look, too.

Download our Warrrior 20 Nutrition guide for nutrition tips that will help you get the bidy you want! Click Here ===> Warrior 20 Nutrition Guide

About the Author John Praino

Coach John's enthusiastic approach and positive energy will get anyone excited about fitness. However it's his ability to motivate and inspire people to do more not just in the dojo but in life that gets results.

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