kamafitness.ca · Mar 6, 2014

Floored me with those Flat Abs {workout}

Cute name?

Ok, well maybe not to you but I thought it was kinda cute, since this workout kills the abs & doesn’t even require your back to leave the floor!

Sounds Easy?
You’ll have to try!!

What You’ll Need

Gymboss Timer
Exercise Mat

The Workout

Complete the following exercises in the order below for one complete round.
Complete a total of 5 rounds {!!!}

Yea, 5!! It won’t take you long, push through it really hard, remember QUALITY over quantity any day!
Performing the exercise correctly is 100% important!

20 Windshield Wipers
20 Deadbugs
10 Reverse Crunches
30 Single Leg Extensions
20 Bicycle Crunches
10 Lying Leg Lifts
20 Single Leg Lifts

The Exercises Explained

All exercises begin laying flat on the floor, on your back…

WINDSHIELD WIPERS: Lying flat with legs together, you can either bring your arms out to the side, or lay them down by your side – whatever is more comfortable for you. Bring both legs up together, keeping them straight at all times. Drop your legs to one side (using your obliques to perform the movement) as far down as you can, then return them back to starting position and drop them down to the opposite side. Continue moving side to side until you have completed 20 reps.

DEADBUG: Lying flat, lift your feet slightly up off the floor and place arms over your head. Keep arms straight at all times and keep legs together. Bend your knees into your chest as you swing your arms over your head and bring your hands to your ankles. Really squeeze your lower abdominal muscles to pull your legs into your chest. Continue until you have completed 20 reps.

REVERSE CRUNCH: Lift your hips high off the ground, pointing your feet towards the ceiling. Place your arms beside your hips. Squeeze your tummy to the floor and lift your hips as high off the floor as you can, bringing your feet closer to the ceiling. Complete 10 reps.
*Be sure to lift your feet UP – not up and over your head – try to keep your legs straight the entire time*

SINGLE LEG EXTENSION: Point toes away from your body, keeping your feet slightly off the ground and raise your hands together above your chest. Bend one knee at a time, bringing your knee into your chest as you squeeze your abdominals. Lower your leg and bring opposite knee into your chest. Each knee to chest counts as one rep; complete a total of 30 reps.

BICYCLE CRUNCH: Moving from the previous exercise, place both hands behind your ears. Complete the same movement; bending your knee but this time as you bring your knee into your chest, lift your shoulders off the ground to bring your opposite side elbow to touch your knee. Lower and lift the opposite shoulder to bring opposite elbow into opposite knee. Each elbow to knee counts as one rep; complete a total of 20 reps.

LYING LEG LIFTS: Keeping both feet together and legs straight, squeeze your lower abdominals to raise your legs straight into the air. Each lift counts as one rep; complete a total of 10 reps.
*Really squeeze your abs, bring that bellybutton to the floor*
*Don’t allow your lower back to come up off the floor – if it does, place your hands around your hips to help support your lower back and make the exercise easier for your abdominals*

SINGLE LEG LIFT: Same as previous exercise only lifting one leg at a time. Each leg lift counts as one rep; complete a total of 20 reps.


This is the type of workout I like to show those who say, “I can’t workout while on vacation because there is no GYM!” <<< who cares? I’m leaving in 2 weeks for my vacay and this workout is already prepped in my workout journal ready for the hotel room. !!!

NO Excuses,
Even while vacationing!


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