This workout programme is dedicated to the abdominals and back muscles. The benefits of building the muscles around the torso extend greatly to stability in the spine which helps create coordination in the muscles of the pelvis, resulting in overcoming extreme movements. These muscles work together to ease flexion, lateral bending and rotational movements. The exercises that are in this routine are carefully designed for your body, help with daily tasks, improves lifestyle and reduces chance of injuries. With the help of dumbbells and a medicine ball, this upper body routine is sure to give you results fast.
Overhead Slam
The Overhead Slam improves strength of the abdomen region, back muscles as well as works on cardiovascular endurance and muscle mass.
Hold a medicine ball with both hands, and stand with your feet shoulder-width apart. This is the starting position.
Raise the ball above your head and fully extend your body.
Reverse the motion by slamming the ball into the ground directly in front of you as hard as you can.
Catch the ball with both hands on the bounce and repeat the movement.
Do eight to 10 repetitions of two sets each.
Seated Knee Tuck
Seated Knee Tuck
The knee tuck is a very effective exercise for the abdomen. It targets muscles around the hips and quadriceps. This exercise can be done either on a bench, but if you want to make it more challenging, you can do it on the floor.
Sit on a bench, elevate your legs out in front of you, extend your torso so that your body forms a straight line. Hold on to the bench for support.
Crunch your torso forward and bring your knees to your chest.
Hold for a second or two and then extend your legs,
Do eight to 10 repetitions of two sets each.
Plank Crunch
Plank Crunch
This is a particularly good ab exercise as it comprises of compound movement. It targets various muscle groups by working the entire core, front and back as well as keeping the lower back engaged and strong.
Start in a traditional plank position with your forearms on the ground and your body perfectly straight.
Bring your right knee forward towards your right elbow, return to the plank position.
Repeat by bringing your left knee toward your left elbow.
Alternate sides for a total of 10 to 12 repetitions of two sets each.
Six Pack Scissor
Six Pack Scissor
The lower abdominals are one of the most difficult muscles to target but are vital for a toned torso. This exercise works effectively on the lower region, generating results efficiently.
Lie on your back, with your arms behind your head.
Lift your left legs in the air at a 45 degree angle to your body. Make sure to tighten your core, when you lower your leg, ensure that your heel doesn’t touch the floor.
Raise it back up and repeat with the left leg. Keep your abs tight throughout.
Do 10 to 15 repetitions on each leg of two sets each.
Seated Bent
Seated Bent
The Over Rear Delt Raise is a strength building exercise that targets the shoulders and rear deltoids. The exercise benefits the posture, enabling you to stand straight and hold the shoulder blades further back.
Grab a set of dumbbells and sit on the end of a flat bench with your knees together. Place the dumbbells in front of your feet.
Lean over as far as you can go. Grasp the dumbbells with your palms facing inward, and pick them up off the floor.
While keeping your arms slightly bent, and rotating at the shoulders, slowly raise the dumbbells up, following a semi-circle path.
Raise them as high as they can go, and squeeze your shoulder blades together. Pause, and then slowly lower the weight back to the starting position.
Aim for three sets of 10 to 12 repetitions.
