Mini Ab Burner | TIA Workouts

It is that time of the month again! No not THAT time (I mean it could be but whatever, not for me), it is time for another TIA workout. Last month I gave you a KILLER booty band workout, that I hope left you with glute muscles that felt like fire, if you missed it I will link it right here. 

You've heard it before: abs are made in the kitchen, we know that what we eat is ultimately going to have an impact on if your abdominal muscles are as prominent as you may want them to be. But that doesn't mean you can't train them right?

I used to have a pure hatred for anything that worked my core and just when I finally started to build that muscle area up... I crashed into a tree, got whiplash and effectively lost a lot of muscle strength in that area. I have been putting a lot of focus into building all those muscles back up and let me tell you abs are not an easy train. 


As always: NB: Don't forget to warm up!!! 

NB #2: Not professional anything, not qualified in anything. Just someone who enjoys working out to feel good and thought that she would share a different workout each month for people who want to try something new when moving their body.

I actually did these two mini circuits on Tuesday after my HIIT session, what a way to really burn out the abdominal muscles. You could repeat these as many times as you like, incorporate it into your main session or use it as a finisher as I have. 




Mini circuit 1: 30 seconds on x 4, no rest until all exercises completed. 
Basically, do each exercise for 30 seconds and then have a one minute break before repeating. 

1. Bicycle crunches. 
Always a killer aren't they? I struggle to keep my form with these and find myself becoming increasingly uncoordinated towards the end, that could only be me though. If you find that keeping form does become difficult slow it down and just focus on your form. 

How to do it: Lay on your back, legs out straight with your fingers interlocked behind your head. Only your trunk should be on the floor, meaning that your head is raised from the shoulder blades and your bum and legs are as well, your legs should be bent at the knees in a tabletop position. Straighten one leg out as you turn the opposite elbow slightly to meet the bent knee. Alternate between each side. 

2. Side plank (left side) with rotation. 
I mean if you thought a normal plank was bad, a side plank is about 10 times worse. This really challenges my balance, obviously not helped by the fact that I added in a rotation. 

How to do it: Lie on your left side, arm directly under your shoulder, legs and feet stacked on top of each other and a straight line going down your body- tighten your abs and squeeze your glutes to help hold your form. With your right hand reach up to the ceiling before bringing it down and under your body, rotating your core as you go. 

3. Dog-bird lift
This one I threw in because the side plank reminded me about how bad my balance is and I thought "yep okay we need to work on that one." Of course, if you feel you don't need this one, swap it out for something more challenging. 

How to do it: Begin on all fours: hands directly under shoulder and knees directly under the hips, you know the drill. Keeping your core and hips as still as possible (hard!!!) and lift one leg out and up towards the wall behind you and the opposite arm up and out towards the wall in front of you. Bring them back in and swap over to the other two limbs. 

4. Side plank (right side) with rotation. 
Be thankful that I put an exercise in between the left and the right side, I could have put them one after the other and look, that would have hurt. 

How to do it: Lie on your left side, arm directly under your shoulder, legs and feet stacked on top of each other and a straight line going down your body- tighten your abs and squeeze your glutes to help hold your form. With your right hand reach up to the ceiling before bringing it down and under your body, rotating your core as you go. 

Mini circuit 1: 30 seconds on x 4, no rest until all exercises completed. 
Basically, do each exercise for 30 seconds and then have a one minute break before repeating. 

1. Raised leg crunches with a fitball. 
This is my new favourite way to do crunches! Usually, I would just hold my legs up in a tabletop position while performing the crunch but that was putting the strain on my neck, but if you don't have a fitball you can do it in tabletop or use something else to prop your legs up.

How to do it: Lay on your back with the fitball propping up your legs. Place your hands lightly behind your head and crunch up, return to starting position. 

2. Ankle taps with a fitball 
Again, you can do it without a fitball, but while I had it in front of me that I decided what the heck I can use it too! 

How to do it: Prop your legs up on the fitball again while laying on your back, lift your shoulder blades and head off the ground with your hands behind your head. Keep your abdominal muscles tight as you reach around to touch your ankle with hand on the same side. Rotate back up and repeat on the other side. 

3. Russian Twist 
I used weight for this one, just because I feel like I don't get the most out of the exercise by doing it bodyweight, also adding a weight helps me to keep my balance I think. 

How to do it: Sit on your hip bones with your back leaning back and your legs raised in tabletop (bring the heels down if you need too!) Rotate the weight from side to side of the body using the abdominal muscles as the push behind the move. 

4. Sit up
Okay I was well and truly pooped by this point so I thought I would add in something a little less in your face (or abs in this instance.) 

How to do it: Lay on your back with your feet propping your knees up. Use your abdominals (not your arms) to move the top half of your body up into a sitting position before going back down.

So there we have it. Can we also please just appreciative that I have finally gotten myself to a point where I have enough confidence to actually film the workout!!!!

Note: this outfit is from ECHT and the link to shop is right here.

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