Good morning! Quick quiz for Valentine’s Day – how many chambers are there in the heart? Four. How many sections are in the abdominal wall? Four. I am all about the fun facts today, and bringing you a workout that includes 4 Bikini Ab Moves. Move your heart in the right direction with these exercises!
There is a little saying that abs are made in the kitchen. I 100% agree with this philosophy. Eating well, and the way we choose to fuel ourselves immediately shows on our abs. However, abs are sculpted through getting stronger and focusing on workout that build muscle. Here are 4 Bikini Ab Moves (done with a resistance band) to switch up your strengthening routine by making you work a little bit harder. If sculpted abs are what you desire then you should be including ab work 3-4 times a week, and incorporating a variety of movements. Abs need stimulus and doing the same old crunches over and over again will just having you spinning in circles. Moving on to the 4 Bikini Ab Moves!
We are fortunate to have a decked out garage gym facility, but I am a firm believer that bodyweight exercises can be very effective. Adding a resistance band like I do for the below exercises definitely takes the intensity up a notch. Bands are simple, inexpensive and can be ordered from many online sites. You can toss it in your bag for a trip to the gym, keep them in a basket for a good ole living room workout, or take them on a road if you are traveling.
4 Bikini Ab Moves
These exercises should take no longer than 10-20 minutes depending on how many times you choose to perform them in your workout. How much time I dedicate to my abs will often depend on the overall time I can schedule for my training that day. You can purchase these bands from Rogue, Amazon or Elite FTS.
1. Traditional Format
Perform each move for 2-4 rounds with sets of 12-15 repetitions each. Once you have completed each exercise move onto the next.
2. Circuit Style
My choice! Perform between 2-4 sets of 12-15 repetitions each. Rotate through all of the exercises until you have completed all of the moves and start at the beginning for the next round.
Select either workout style and it is time to get started. Jump into those leggings, turn up your music and grab your floor mat. Good to go!
Place the resistance band underneath a heavy object so that it is anchored to the ground. Lie on the floor with your feet bend, your belly button drawn back to you spine and your hips tucked under you. You will bring the band over your head, and reach out in front of you. Bring the band to your knees and slowly lower down.
You will begin supine on the floor will your arms extended overhead.
Wrap the band around your ankle. Raise your arm to meet your opposite foot from the ground. Reach as far as possible and slowly lower down to your start position.
Bending your knees is an option here if the exercise is too challenging or if you are still developing your hamstring flexibility.
Side Plank with Row
Set yourself up in a side plank and make sure you have enough tension by pulling the band back far enough. Maintain your side plank and draw the band into your chest.
You can drop your knee to the floor if you need extra support in a side plank.
Sit on your booty, bend your knees and lift your feet up off the floor. Make sure you have enough tension on the band. Draw the band from your midline and rotate to the right and left.
Whew! That was a tough one.
That little resistance band can be very deceiving. I like ab workouts that challenge me so I am all for upping the ante. My workout yesterday was a yoga class. After being away from it for a while it felt good to be back. Yay to working the core. Have a great Tuesday, and let me know if you give the 4 Bikini Moves a try.
Question of the Day: What your go-to ab moves – crunches, yoga, planks? Tell all!
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