THE ABDOMINAL ROUTINE

If yes, be assured of an exhilarating workout experience and amazing results.

The abdominal boot camp is a dynamic and fun workout regime that challenges the core (abs and back) and improves cardiovascular fitness.

The “bootcamp experience” includes a variety of exercises such as running, climbing stairs, skipping, crunches, Pilates, yoga, sports and fitness ball training. You can do these exercises indoors or outdoors.

Benefits

This type of training will help you break out of a plateau, improve your fitness level, burn more calories, increase core strength and add variety to your workout program.

1. Train your abdominal muscles, hard and smart

Constantly challenge your abdominal by varying your workouts. Train the muscles of your abdomen from every conceivable angle.

2. Evaluate your eating habits

Incorporate a diet that is healthy, well balanced and low in fat. There is no getting away from the fact that food you eat plays a vital role in defining your mid-section.

3. Incorporate cardiovascular exercises to burn calories

Unless you burn fat, your toned abdominal will remain hidden underneath a layer of fat. That is why burning calories is an integral aspect of abdominal training.

The Exercise Routine

Ball sit-ups

Lie on the ball with your shoulders off the ball and your feet on the floor, hip-width apart. Place your hands behind your head to support your neck. Tighten your abs and bring your chest and shoulders forwards towards your hips. Slowly, return to starting position.
Do 1 set of 16 repetitions.

Ball obliques

Lie on the ball with your shoulders off the ball and your feet on the floor, hip-width apart. Place your hands behind your head to support your neck. Tighten your abs and twist to the right side, slowly, return to starting position, then twist to the left side and slowly, return to starting position.
Do 1 set of 16 repetitions each side.

Rolling like a ball

Sit with your knees bent, holding your ankles. Initiate the movement by rolling backwards and bringing your knees with you. Inhale as you roll back and exhale as you come forward. Each time you come forward, “put on the brakes” and balance on your tailbone. Hold for 30 seconds. Do not allow your feet to touch the mat.
Do 1 set of 10 repetitions.

Boat pose

Lie on your back and lift your upper back and legs off the floor. Your hands are by your side and your head and toes are on the same level. Hold. Slowly, return to starting position.
Hold for 30 to 45 seconds.

Single-knee crunch

Lie on your back with your feet straight up in the air. Place your hands behind your head to support your neck. Tighten your abs and bring one knee towards your chest, lifting both shoulders off the floor as you do so. Slowly return to starting position, and repeat the exercise with the other leg.
Do 1 set of 16 reps.

Incline bench reverse curl

Lie on a bench or step with the top end raised (about 45-degrees). Support your lower back by placing your palms bellow them. Now, tighten your abs and raise your lower back slightly off the bench, bringing your legs towards your ribcage. Slowly, return to starting position.
Do 1 set of 16 reps.

Hover

Lie on your stomach. With elbows bent and close to your waist, lift your entire body into a plank position. The entire body is in a straight line parallel to the floor and resting on your forearms and toes. Use your abdominal and back strength to maintain this position. Slowly return to starting position. This position stabilizes the torso and strengthens the abs as well as the back.
Hold for 30 to 45 seconds.

Medicine ball sit-ups

Lie on your back with knees bent and feet flat on the floor. Hold a medicine ball to your chest with both hands. Holding the ball, curl your shoulders forwards. Slowly, return to starting position.

This sit-up with the medicine ball is challenging because it gives you resistance on your stomach. Once you get the hang of it, try holding the ball with your hands extended over your head, for a greater challenge.
Do 1 set of 16 reps.

Cobra extensions

Lie on your stomach with elbows close to your body. Keeping your hips on the floor, push your torso up until you are supporting your upper body on your elbows and forearms.
Do 1 set of 10 reps.

Alternate arm and leg raise

Lie on your stomach on the mat. Raise your left hand and right leg, keeping them straight. Slowly return to starting position. Now, raise your right hand and left leg.
Do 1 set of 16 reps.

The abdominal bootcamp routine

Example:

Keep varying your cardio exercises. Use this recommendation as a guideline to plan your own routine.

Do this thrice a week, on alternate days. Concentrate on performing high-quality reps, rather than doing mechanical movements.

During the workout routine - listen to your body. The goal is to push yourself past your comfort zone and increase respiration and perspiration, but not to the point of injury.

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