Fitness

How You Can Get Washboard Abs at the Beach

Written by: Monica Bestek

Ahhh… Good ol’ washboard abs!

One of my favourite things about ab workouts is that you can do them anywhere. They’re great done alone as a quick session and even better when you tag them on as an accessory to the end of a butt-kicking workout! #DoubleWorkout

I usually do an intense workout, be it legs or a full-body circuit, then add core-intensive sets at the end. However, feel free to do this ab session by itself and be done for the day! It’s really up to you – the amount of free time you have and how hard you want to work!

Since moving to the coast recently, I’ve been trying really hard to take advantage of the beautiful location. And I’ve been doing that by working out…on the beach of course! 🙂 Getting sweaty and then going in for a swim! No beach required though – you can literally do this anywhere!

There are 4 plank exercises. Be sure to do them 3 times each. Spend 15 seconds on each set = 1min then rest 1 minute – Total 6 minutes.

Plank

how to get washboard abs

Start by getting into a push up position. Bend your elbows and rest your weight on your forearms. Your body should form a straight line from shoulders to ankles.Engage your core. Hold this position for 15seconds.

Jumping-Jack Planks

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Start in a plank position, keeping your abdominals tight and body straight from head to heels (don’t let your lower back dip down), jump your feet out wide and immediately jump them back together. Repeat for 15 seconds.

Plank Knee to Elbow

get washboard abs

While still in plank position, bring your left knee to your left elbow while looking towards your knee. Take your leg back and repeat on the other side for 15 seconds.

Plank with Toe Tap

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Back in plank position, lift your left leg, move it outwards and tap to the side. Bring it back to the centre and repeat with the other leg. Do this for 15 seconds.

Once you’ve had a minute or two to catch your breath and recover, do the following exercises 3 times.

Straddles x10

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Start in a pushup position. Keep your hands planted as you jump your feet forward (contracting your abs) and land on one side of your right hand in a squat like position. Jump your feet back to the starting push-up position and repeat on the other side.

Bicycle Crunches x10 – 1,2,4 Tempo

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Lie on your back and bring your knees towards your chest until they form a 90 degree angle. Place your hands behind your head and raise up off the ground, this is your starting position. Turn your upper body and extend your right elbow towards your left knee as you simultaneously pull your left knee up and stretch your right leg out. Return back to the starting position and repeat on the opposite side. Now we’re going to use a 1,2,4 tempo for each rep of this exercise – that means each rep will contain 6 reps. The tempo is two slow reps then four fast reps “one, two… one, two, three, four”. This counts as 1 rep. Then count “two, two… one, two, three, four”, “three, two… one, two, three, four”, “four, two… one, two, three, four”, continue until you get to 10.

Scissor Kicks x20

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Lie on your back and place your arms by your sides. Push your hands into the ground as you raise your legs straight off the ground and begin performing small alternating kicks. Complete 20 reps.

 

And of course, finish off with a happy dance ?

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 Mon 

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