5 Ab Moves To Strengthen Your Core & Jack Up Your Heart Rate

All you need is an elevated platform for this combination cardio-and-strength circuit.


Danielle Zickl |

Combining cardio and strength training is one of the best ways to get a solid workout in. Even better, you can do these types of workouts anywhere – and they don’t even have to take a ton of time.

Sound too good to be true? Not at all, thanks to these five-move ab workouts created by Noam Tamir, C.S.C.S., CEO and founder of TS Fitness in New York City. It allows you to build up your stamina and your core strength – two important elements when it comes to chasing down those PBs and KOMs. All you need is an elevated platform.

Add this circuit to the end of a ride or strength workout, or simply fit it in on its own during one of your busier days where you don’t have a ton of time to exercise for an extended period of time.

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How to do it: Perform elevated T close-grip push-ups, alternating elevated lunge jumps, elevated plank-ups, step overs, and elevated mountain climbers – all one right after the other. For an extra boost, perform the circuit more than once, resting in between rounds.

Elevated T Close-Grip Push-Up

Place elevated step vertically in front of you. Start in a high plank position, both hands gripping the edges of the elevated step. Release your left hand from the step, holding it straight out to the side, and rotate your body to the left. Return to starting high plank position, and perform one push-up. Repeat on right side. Alternate sides, performing a total of 10 reps per side.

Alternating Elevated Lunge Jump

Place elevated step horizontally in front of you. Get into a lunge position with left foot on step. Perform one lunge, then jump explosively, switching legs midair so that your right leg comes forward and lands on the step. Alternate sides, performing a total of 10 reps per side.
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Elevated Plank-Up

Place elevated step vertically in front of you. Start in a high plank position, both hands gripping the edges of the elevated step. Release your left hand and place it on the ground. Then release right hand and place it on the ground. Next, return left hand to the starting position, followed by right hand. Repeat for 10 reps each side.

Lateral Elevated Step Over

Place elevated step vertically in front of you. Start with left foot on step, right foot planted firmly on the ground. Bend left knee, then jump and switch legs midair so that right foot lands on step and left foot lands on ground. Alternate sides, performing 15 reps each side.

Elevated Mountain Climber

Place step horizontally in front of you. Start in high plank position, hands on top of step. Bring right foot forward so right knee comes in toward chest, then return to starting position. Bring left foot forward so right left comes in toward chest, then return to starting position. Alternate sides, performing 15 reps each side.

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