"Crunch Time: 10 Core Workouts to Sculpt Your Abs at the Gym"

Published by:Avi Date:25 April 2023 Published by:Avi Date:25 April 2023 Pic credit:Unsplash Pic credit:Unsplash

10-PLANK

[{"selector":"#anim-c9928f47-6893-40c1-a762-da1842a0f6d5 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(7.105427357601002e-15%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-ca7af039-6dcf-444e-b636-0393c1557456","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-7d97e023-e304-4a9b-b1a6-89a0f13b8af5","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-344e6c33-b182-4fd2-bd63-b951d97c589b","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-f8ef0b23-27c9-4b82-badf-dde009dca300","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Requires keeping your body straight from head to heels. Requires keeping your body straight from head to heels. Pic credit:Unsplash Pic credit:Unsplash

9-CABLE WOODCHOPPER

[{"selector":"#anim-c0fc8f35-eaad-4e4b-bc48-1756cc65be46 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(7.105427357601002e-15%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-2eaf0d77-1d84-42de-90bf-35c264b8c332","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-a78efa1f-4ffb-4fff-8b3b-159d7576eadf","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-9667d2ec-f328-4f59-9e63-51c6279bad1d","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-583f5477-f81c-4cd0-a5db-a9f143861835","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Includes moving a cable or resistance band from high to low or low to high across the body. Includes moving a cable or resistance band from high to low or low to high across the body. Pic credit:Unsplash Pic credit:Unsplash

8-Medicine ball slam

[{"selector":"#anim-e64644ec-c306-4d25-970f-bfa925707902 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-ad624bc6-9aef-4117-b348-9d1c60c571be","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-98070b1a-3125-4a51-aa81-5eb2c5e33391","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-89edbdd2-6b8c-4608-ab20-c910c845bf35","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-06d4512b-1417-42b4-b73f-728e704e865f","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Lifting a medicine ball above and then smashing it forcefully to the ground. Lifting a medicine ball above and then smashing it forcefully to the ground. Pic credit:Unsplash Pic credit:Unsplash

7-RUSSIAN TWIST

[{"selector":"#anim-d95ca9cd-6825-4a62-a651-5a3e369a1578 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c5d2bc0e-04b2-4148-ad1d-ce2a011bc85e","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c6a56f8a-17cb-49d9-b559-bfb021ea619a","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-8d8c6629-81a8-446c-b46f-2abc209c6001","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-9a5449ee-b474-4d75-807e-fce6cce6de1c","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] First sit on the floor with your feet up and your knees bent. You must then rotate your torso from side to side. First sit on the floor with your feet up and your knees bent. You must then rotate your torso from side to side. Pic credit:Unsplash Pic credit:Unsplash

6-HANGING LEG RAISE

[{"selector":"#anim-ba54c00b-4792-4f9e-bb1e-6983257821cc [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-0ecba67e-35bf-4695-baa6-a8e173350134","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-2ab68045-5d25-49f5-a59c-f7a4f3b5c5bf","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-f6e2322f-c648-4655-83c2-5f8260d37f4e","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-0f7b7b5e-ca0e-4368-b79a-b83d6f2b8401","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Hang from a pull-up bar and push your legs straight up to your chest. Hang from a pull-up bar and push your legs straight up to your chest. Pic credit:Unsplash Pic credit:Unsplash

5-BICYCLE CRUNCH

[{"selector":"#anim-d4311739-1f2f-4909-8191-17f0642c5bf8","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-61e245c1-e010-47d6-b446-0798db512f35","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-a83d3312-e1ee-4515-9b20-3b283f4f474f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-59f516f8-a1e3-44ea-b5d9-8ade8249b076","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-10ba915a-6e31-4b6d-bfb4-d182bb304785","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-5e90d590-8eda-42c5-b10e-935d1844530a","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Lying on your back with your hands behind your head, lifting your shoulders off the floor, bringing your knees to your chest. Lying on your back with your hands behind your head, lifting your shoulders off the floor, bringing your knees to your chest. Pic credit:Unsplash Pic credit:Unsplash

4-MOUNTAIN CLIMBER

[{"selector":"#anim-098ff64e-6630-4568-9e6e-0e33ee8760ad [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-3.552713678800501e-15%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-d70a3ec2-d814-4314-95ed-ab6640637199","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-ff6a5638-7db6-482b-aea5-fd1924e32bf2","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-cbd3821e-c116-4c1e-b5e4-80954d0b7bdf","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-ffcad9e6-8654-450d-b0c3-f4aa292a8a54","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Beginning in the push-up posture, bringing one knee to your chest while maintaining the other leg straight, and then "running" on alternate legs. Beginning in the push-up posture, bringing one knee to your chest while maintaining the other leg straight, and then "running" on alternate legs. Pic credit:Unsplash Pic credit:Unsplash

3-SWISS BALL PLANK

[{"selector":"#anim-a99d8279-7315-4cf2-94b1-5cb5ce7592ab [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-563f8756-c006-4566-aab6-4e2ab778ab9c","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-8b816783-bd7b-47bf-8c57-bc6a99652ed9","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-3e3d3fd7-8710-4aaa-ac8d-bcae9d6dd723","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-02c1d4ce-415a-4ccd-86fa-96523642832a","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Requires you to keep a plank position with your body straight from head to heels while resting your forearms on a stability ball. Requires you to keep a plank position with your body straight from head to heels while resting your forearms on a stability ball. Pic credit:Unsplash Pic credit:Unsplash

2-SIDE PLANK

[{"selector":"#anim-174e2b6e-0c62-427e-ab64-4bf7c3910d9e","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-9e48116a-1c36-4579-bfa5-df9f03e8dd06","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-4a3996a8-d53f-4997-b977-6c04fc2d275d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-09f53921-6ab8-4515-a40e-694afedde0f3","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-0e5b9a71-7372-43ca-b886-3bdfe5ee4f28","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-7ccff0d9-26ac-44e6-b711-513c5cd60cf2","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] TWith your body in a straight line from head to heels and your feet stacked on top of each other. TWith your body in a straight line from head to heels and your feet stacked on top of each other. Pic credit:Unsplash Pic credit:Unsplash

1-REVERSE CRUNCH

[{"selector":"#anim-8837bf27-5c21-4f6c-b712-14afca50c10d","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-52e56f72-0d0a-4471-9eba-08a233e7cbb8","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-63aa0eb9-ddf3-4370-8950-76e80255594c","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-1b6d17e0-d3c6-4a6f-9c9b-23e44fe6a73b","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-2dd639de-11c0-4924-a95c-a95cad8cbdbe","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-d7a694f7-47c4-4abd-bea9-a9059c533394","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Lying on your back with your hands at your sides or behind your head, lifting your hips off the floor while bringing your knees up to your chest. Lying on your back with your hands at your sides or behind your head, lifting your hips off the floor while bringing your knees up to your chest. Pic credit:Unsplash Pic credit:Unsplash