My Favorite Abdominal Circuit Workout

In my training programs I usually mix abdominal work in with other exercises. This keeps me from having to spend a lot of time on direct ab work and it teaches my clients to use their abs in a functional manner. However, there are times when some direct ab work is necessary to build strength and a solid mid-section. One of the great side effects of this type of work is that when it is combined with a low body fat it can produce the great-looking, bricked abs that everyone wants.
The three exercises in the circuit are the Spread-eagle Sit-up, Reverse Crunch, and Toe Touch. These three simple exercises, when performed with proper form and in conjunction, will provide a great workout for your whole frontal abdominal area.
To perform the Spread-eagle Sit-up lie flat on your back with your legs straight and your feet spread about three feet apart. Cross your arms over your chest and tuck your chin into your chest. Rather than just sitting up, focus on rolling your upper body up into the seated position. Keep your heels on the ground, as they'll have a tendency to lift up! Reverse the motion by rolling your upper body back down until you're lying flat again.
Next is the Reverse Crunch. Lie flat with your feet together and your hands, palm down, underneath your butt and lower back. Tuck your chin into your chest so that you are looking down at your feet. Now raise your feet about six inches off of the ground. This is the starting position. To perform the movement you must pull your knees in towards your chest until your hips lift off of your hands. Straighten your legs back to the starting position without touching the ground to finish the movement.
The last exercise of the circuit is the Toe Touch. Lying flat on your back raise your legs straight up in the air with your feet together. Make sure your legs are straight or minimally bent. Reach up with your hands and place your palms on your thighs or knees. Now slide your hands towards your feet, making sure that your shoulders and upper back come off the ground. Hold that top position for one second and relax back to the starting position.
Those are the three exercises involved, and the circuit will look like this:
Spread-eagle Sit-ups: One set of ten reps
Reverse Crunches: One set of ten reps
Toe Touches: One set of ten reps
Rest
A beginner might start with ten reps of each exercise as indicated for one to three total circuits. As you become stronger add a rep each week until you hit 20 reps. This is a good beginner's progression.
If the movements are too difficult for you then shorten the range of motion by performing crunch variations of the Spread-Eagle Sit-ups and bent-leg variations of the Reverse Crunches and Toe Touches. This will help reduce the difficulty of these exercises. Strive to do as many full range of motion repetitions before reducing the difficulty. Eventually you will graduate to the full beginner's circuit.
If this is too easy for you then add weight in the form of a weight plate, barbell, dumbbells, or medicine ball to the Spread-eagle Sit-ups and Toe Touches. The extra weight and will allow you to scale the circuit to your level of fitness. Rather than going above 20 reps per exercise, add weight. This will benefit you more.
My clients like a little extra abdominal work sometimes and this circuit is a great, quick way to give them the work they need. The Spread-eagle Sit-ups are a great athletic move focusing on the hips as well as the abdominal area. The Reverse Crunches teach the body to pull from the lower abdominal insertion. The Toe Touches are a great stabilizer and finishing exercise for those tired abdominal muscles. Overall it provides a great amount of work in a short period of time!
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Isaac Wilkins, M.Ed, CSCS, NSCA-CPT
Training athletes and driven individuals in Charleston, SC and beyond. Get strong, get fast, become the new you.