DON'T FORGET TO VISIT MY YOUTUBE CHANNEL HTTP://WWW.YOUTUBE.COM/BikiniAlex

FOR WORKOUT PROGRAMS & MEAL PLANS E-MAIL ME: ALEX@ALEXLISKA.COM
Copyright © 2017 Alex Liska. All rights reserved.

Wednesday, February 10, 2010

ALEX'S AB-WORKOUT!!! QUICK~BASIC~EFFECTIVE...

I would like to share with you guys a quick and effective ab workout that can be done almost anywhere, from home to an empty room in your office workplace during lunch, to the gym or even outdoors…

I like to start this routine off with a 10-15minute brisk cardio warm-up…You can either perform this warm-up by walking on the treadmill on an incline or by going for a brisk power-walk outside. I like to use the treadmill and turn the incline up HIGH, hold on to the handles (for safety of course) and walk fast!!! I found a few illustrations of these exercises...I hope this helps...
You can perform these exercises in circuit format, meaning one right after the other for 3 completed sets of 15-20 repetitions. (Don’t forget to breathe….preferably inhaling during the easier part of the rep and exhaling through the harder part). Don't forget to  Drink lots of Water to stay Hydrated !!!

Exercise 1- Lying Leg Raises (15-20 reps):


Exercise 2- Crunch (15-20 reps) (These can also be done with your arms fully extended and with your legs straight up in the air- a bit more challenging):


Exercise 3- Bicycles (I would suggest doing sets of 45seconds each for beginners and 60-90 seconds+ to make it more of a challenge)

Exercise 4- Plank (Remember to keep your abs tight during this one – pull in your belly button towards your spine – keep your butt low and keep your shoulders relaxed…) Hold for about 30-90 sec.)

I like to finish off this session with 20-30minutes of cardio, this is optional and will just add to the results...You can go for a walk, swim, jog, bike-ride or use any other indoor cardio machine (elliptical, stair master etc...) This will Just burn a few extra calories and you don't have to do it after every ab workout...its up to you :)
If you can perform these *4 exercises one after the other (circuit form) for 3 sets* 2-3 times a week and follow a clean eating regimen (refer to my article on Eating Low-Carb/Alex’s Top10 Foods/Supplements) I PROMISE YOU WILL SEE RESULTS!!!


Best of Luck and Keep me posted on your success!!!

XOXO
Alex L. :)