11 Minute Abs V 33 and 1/3

Published by Jason Narog on

abdominals

I promise next week’s weekly challenge will not be ab related as this is 3 weeks in a row with an ab challenge. I’ll continue putting together ab challenges once or twice a month, but will throw some other stuff in just to keep it interesting. So here it is, version 3 of the 11 minute abs challenge.

Setup is the same as always, 30 seconds of work followed by 10 seconds of rest. We’ll be doing 2 rounds of 8 exercises. If you find one exercise to be more challenging to your abs than another then that is one you should focus on outside of the challenge. I’ve combined a variety of exercises to target your upper, lower, and side abs (I’m not a fan of the science or technical muscle terms.)

Please accept YouTube cookies to play this video. By accepting you will be accessing content from YouTube, a service provided by an external third party.

YouTube privacy policy

If you accept this notice, your choice will be saved and the page will refresh.

Exercise 1 – The Full Plank

Start in the up version of push up position. Now stay there for 30 seconds with your arms fully extended out. Don’tw forget to breathe. Your body will be happier if you breathe.

Exercise 2 & 3 – Side Plank with Dip

Lay on your side then prop yourself up on your elbow. Your elbow, upper arm, and shoulder should all be straight. You don’t want to be too far forward or back as this places extra stress on your body. Dip down at the hip to touch the ground then come back up. Dip up and down for 30 seconds. Do one side 30 seconds, then the other for 30 seconds. These are for your side abs, which get neglected in some workouts.

Exercise 4 – The L Plank

I don’t know the actual term for this exercise, so I’ll describe it (or watch the video above.) Get into the full plank position. Bring your left knee to your left elbow, then to your right elbow, then back behind you. You’ll be drawing the letter L with your leg. Left knee to left elbow, left knee to right elbow. Left leg back. Repeat. In round 2 do this with your right leg. Right knee will touch right elbow, then left elbow, then back to behind you.

Exercise 5- Sit Up Punches

I’m typically not a fan of standard sit ups due to the fact it can put strain on your neck if you go neck first. Try to pull your body up without straining your neck. At the top of the sit up throw 2 punches and twist across your body, the left punch going across to the right and the right going across to the left. Then lay back down on your back, and repeat.

Exercise 6 – Double Arm Deadbugs

Lay on your back with your legs raised at 90 degrees. Have your arms straight up. For round one lets go to your left. So Right leg out, both arms extend behind your head and out at roughly a 45 degree angle. Your right arm will be crossing in front of your face and your left will be free. On round 2 switch sides, so left leg out, arms moving to your right. This time your left arm will be in front of your face.

Exercise 7 – Knees In and Out

Continue laying on your back. Bring your knees to 90 degrees. Cradle your head with your hands behind your head. Kick your legs out away from your body then bring them back in to 90. Breathe out as you push your legs away from you and in while you bring your legs towards you.

Exercise 8 – Bicycle Crunches

Lay on your back with your knees at 90. Place your hands behind your head. Kick your left leg out then sit up and twist your body to touch your left elbow to your right knee. Lay back down, bring your left leg back in, kick our your right leg, then sit up to touch your right elbow to your left knee. Repeat for 30 seconds.