Barry’s Bootcamp Abs Workout

Featured Article, Fitness, Workout Plans
on March 3, 2014
Barry's Bootcamp
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With summer just around the corner, the pressure’s on to lose that stubborn winter pooch. Luckily, this killer abs workout—designed exclusively for Spry Living by Barry’s Bootcamp Nashville trainer Kim Hughes—will get you swimsuit-ready in no time.

Ready to feel the burn? Good! Watch below as Kim demos 5 core-crushing moves that target all the major muscles of the abdominal wall, from the upper and lower abs to the obliques. Best of all, these simple-but-effective exercises require no equipment and minimal space, so you can tone and tighten your midsection anywhere, anytime. Work 2-3 rounds of this sequence into your exercise routine 3 times a week, and you’ll be flaunting that itty-bitty swimsuit in no time.

Bicycles

Bicycles

Begin by lying on your back and placing your hands behind your ears. Lift your legs up into the air, knees bent at a 90 degree angle. Now, bring your left knee into your chest and bring your right elbow to meet it, shoulders 2 inches off the ground. Hold briefly. Switch legs, bringing your right knee to meet your left elbow. Repeat the motion, alternating legs and elbows, for 60 seconds.

Straight Leg Bicycles

bicycles advanced

Unbending your knees so that your legs are straight, continue to move in a bicycle motion, simultaneously bringing your elbow to meet the opposite knee. Repeat for 60 seconds.

Reverse Plank with Scissors Legs

Scissor Kicks

Lying on your back, lift your head and shoulders about 2 inches off the ground. Gazing down towards your toes, lift your legs up into the air and lower them to a 30 degree angle, keeping them as straight as possible. Now, begin to quickly scissor the legs, alternating one on top of the other. Repeat for 15 seconds. (Note: If this motion stresses the back, bring your hands to rest beneath your tailbone for extra support).

Reverse Plank with Legs Up & Down

Reverse Plank with Lifts

With your head and shoulders still 2 inches off the floor, seal your legs together and begin to simultaneously raise them up and down, keeping your ankles glued tight and your toes pointed up towards the sky. Repeat the motion for 15 seconds. If you need extra support for the lower back, bring your hands to rest underneath your tailbone, palms facing down.

Reverse Plank with Flutter Kicks

Reverse Plank with Flutter Kicks

Finally, keeping your head and shoulders off the ground and your legs locked, begin to rapidly flutter your legs up and down. Repeat this motion for 15 seconds, keeping the lower back flat on the mat.