Abs Bodyweight Workouts

Get Flat & Sculpted Abs With This “Weird” 3-Exercise Circuit

Written by John Belkewitch

Did you know science proves that most conventional ab training is completely useless!…


Did you know that the most commonly prescribed abs exercises could ruin your back!…

You may have heard — or even believed — at some point, that you have to perform hundreds of crunches a day to get a flat belly … or that you have to resort to ab machines and gadgets that will do the work for you … to get the kind of chiseled six-pack that will turn heads on the beach.

But it’s simply not true.

Researchers at Auburn University recently conducted a study to find out which exercises are the best for working your abdominals.

And the results — published in the American College of Sports Medicine’s Health and Fitness Journal — placed conventional exercises like sit-ups and crunches at the bottom of the list!

Did you also know that flexion-oriented exercises — like the sit-ups and crunches I just mentioned — place devastating loads on your spine’s shock-absorbing discs, putting you at a greater risk for low back injury?

According to professor Stuart McGill, the world’s top expert in spinal health, “Those individuals who do actively flex the torso … are the ones who suffer with high rates of disc damage and pain.”

So not only are crunches and sit-ups wasting your time…they’re increasing the chances you’ll develop debilitating back pain!

The fact of the matter is that your ab routine must involve more than just working your abs if it’s going to get you the results you’re looking for … and keep your back pain-free.

Now I know that might sound weird at first, but here’s the reality …

For a well-defined six pack, your ab training routine should create balance in your abdominal muscles. To do that, your routine must emphasize all of the major muscles that protect the spine. This includes — and goes beyond — your abs!

So the good news is you can stop wasting your time on outdated methods you already know haven’t worked in the past…

Methods that are costing you results. And causing you pain.

You see, I’ve discovered by working with hundreds of clients in my New Jersey private training practice, and thousands more online, that there are better, safer, and PROVEN ab exercises that you can start using TODAY to create a toned, strong, mid-section.

And the following exercises are 3 of my favorite bang-for-your-buck bodyweight drills you can use to get the flat, sculpted abs you desire…

To make things even easier for you, I’ve gone ahead and put them together into a quick, powerful, circuit.


Flat Abs Rx: 4 Minutes, 3X Per Week Is All You Need

Simply run through each exercise, back to back, for the allotted time in the graphic. And perform 2-5 total rounds of the circuit, 3 times per week.

This means you can get your ab training done in as little as 4-10 minutes per session!

Not only are these exercises effective for forging a six pack, but they’re highly functional movements as well.

That means you’re not only building muscles that look good, but muscles that also perform great and keeps you both safe and healthy.

Take a look at this brief overview on how to perform each exercise…

1. Plank Wipers

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  • Begin in an elbow plank position.
  • Keep your pelvis slightly tucked under, and your tummy tight.
  • Sweep your right leg out, like a hand on a clock, and return to the start.
  • Sweep your left leg out, and return to the start.

That’s one repetition.

The big key here is to not let your hips drop towards the floor … or pop up towards the sky.

A big function of a properly strengthened and toned mid-section is to be able to maintain spinal stability while the limbs are in motion.

And this exercise is all about keeping your core nice and tight while moving your legs.

2. Super Scissors

Screen Shot 2014-06-11 at 10.49.01 AM

  • Begin in a superman position — arms and legs fully extended.
  • Sweep your arms counterclockwise, while at the same time scissoring your legs.
  • This will cause you to roll towards your backside
  • Right hand attempts to touch right foot.
  • Return to the starting position and repeat on the opposite side.

This completes one repetition.

The big key here is to not let yourself come completely flush on your back. In other words, even though ‘twisted’, you’ll end up predominantly on your side.

A big function of a properly strengthened and toned mid-section is to be able to both rotate and resist rotation.

And this exercise is about doing both … in a fully extended position.

3. Hollow Side Rolls

Screen Shot 2014-06-11 at 10.49.08 AM

  • Begin in a hollow body position, arms outstretched overhead.
  • Maintain this position as you roll to the right.
  • Stop your momentum as you get to your side, and pause for a two count.
  • Return to the starting position, and pause for a two count.
  • Repeat on the other side.

This completes one repetition.

There are two big keys here.

The first is to not let yourself come to your stomach when you reach the end of your side roll. And the second, is to pause at each position to kill the momentum of your roll.

A big function of a properly strengthened and toned mid-section is to be able to resist lateral rotation … and generate driving force without the rooting ability of your arms and legs.

And this exercise is about doing both.

A quick way to modify the intensity …

If you find that you don’t have the core strength or abdominal stamina to commit to each exercise for the allotted time in the info-graphic, simply shave off 5 seconds for each drill until you’ve found the timing that works best for your ability level.

As you get stronger, you can progress back up.

So, there you have it — my exclusive 3-exercise circuit for getting toned, six-pack abs …

Warning: You Can Do “Everything” Right & Your Abs STILL Won’t Show

The truth is, even if you’ve got the perfect ab-targeted workout like this one…

Your abs will NEVER reveal themselves if you’re making ONE big mistake…

If you’re doing specialized ab training like the circuit I just shared with you, then your abs are going to look even BETTER than average folks who don’t know how to train “abs” properly…

Yet STILL, nobody will EVER see those abs of yours. Unless…

You blast away the layer of fat that they’re hiding under!

And the best ab “isolation” workout in the world will NEVER do that…


The 7-Minute Workout Shortcut You Can Use Right Now To Burn Away Your Stubborn Layer of Belly Fat and Finally Reveal Your Washboard Abs

To torch away belly fat and reveal the brand new washboard abs you’re going to sculpt with the abs routine in this article, you simply need to add a few SHORT full body metabolism boosting circuits.

If you use the RIGHT exercises, in the right order, using the right workout method, you can actually burn MORE fat with a quick 7-minute workout than by doing 2 hours or more of slow, boring cardio…

In fact, studies prove that workouts like the free routine I’m giving away here this week, actually rev up your fat-burning metabolism for up to 38 hours after you finish. That means you’re getting leaner even as you sleep or sit at your desk!…

Yet remember… This is a two-part process

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Build strong, toned abs with your exclusive ab-targeted circuit in this article … then show off those abs by melting that final layer of belly fat with a full-body-metabolism-boosting circuit, such as the the FREE ROUTINE I’m giving away this week.

7-Minute Full Body Fat Burning Bodyweight CircuitFREE Download This Week

Along with your FREE workout, I’ll also share my top three FAVORITE bodyweight exercises for boosting your metabolism. So you’ll never have to step foot in the gym again if you don’t want to… You can download it here for FREE.

Claim your FREE copy of our brand new report: The Top 3 Metabolism Boosting ZERO-Equipment Exercises (plus the bonus 7-Minute Fat-Burning Bodyweight Circuit) 100% FREE!

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About the author

John Belkewitch


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