Top Core Myths to Ditch (and a Killer Ab Circuit)

Short on time and light on weights? No problem! Grab a mat and a timer because that’s all you need to fire up the burn with this 21-minute, killer ab circuit.

You know that flat abs aren’t necessarily a sign of strength, or power, or conditioning. But damn if they don’t look good!

3 Ab Myths That You Definitely Do Not Have Time For

#1: You Cannot Spot Remove Fat

All of the sit ups and ab wheels in the world won’t uncover a 6-pack if that 6-pack is hidden by a later of belly fat. Don’t get me wrong – you can absolutely build abs. They are, after all, a muscle just like your quads, your glutes and your biceps. But if flat abs is the goal, fat loss is your pursuit.

Your body holds fat, and determines where to lose it first, based on your genetics. Once you start eating well and exercising regularly you’ll start to reduce fat but you can’t determine where it disappears from first. For most women, 12-14% body fat is where you have to get to in order to see your abs. That’s pretty low and is more about diet than it is about exercise.

#2: More Reps = More Gains

Your abs are no different than any other muscle group when it comes to getting results. If you want to build strong abs you have to follow the same rules of progressive overload as you do your butt or your shoulders. That means your goal is to work harder to lift more weight. Yes! Even with your abs.

The Rules of Progressive Overload:

• Your starting point comes at whatever rep/weight/volume/rest you can complete with good form and technique. Don’t let what other people are doing get in the way of what you should be doing. Start light and work your way up. Progressive overload requires proper form!
  
• Choose one – ONE – means of progression at a time (i.e. lift the same load for more reps or sets, lift a heavier load for fewer reps or sets, lift the same load for the same reps or sets with less rest in between).
  
• Adaptation is not linear. Long-term everything improves. But the short-term gains are less predictable. Some weeks you’ll hit PRs (personal records) on multiple lifts. Some weeks you’ll have to decrease the weight you’ve been lifting for 2 weeks. Stick with it.
  
• You’ll make faster progress in your first 3 months of steady lifting than you will ever again. Enjoy it, and keep at it!
  
• It’s harder to build muscle in a caloric deficit. At first, it’s definitely possible to drop weight and gain muscle with more “ease”. But if you are constantly in a caloric deficit aka eating to lose, it’s tough to build.

p.s. if you want to know more about that last point (it’s key), check out this article: 8 Things You Should Know About Building Muscle.

#3: You Need Special Equipment

Vibrating belt? Tilted chair? Magical rolling wheel of pain? The point of marketing is to sell. The reality of fitness is that you don’t need special equipment you don’t need ANY equipment to get flat abs (which is why this killer ab circuit doesn’t require any equipment at all). What you need is the right set of exercises with the right technique.

And really it’s about the technique.

If you can complete dozens of crunches and think “easy peasy”, you doing it wrong. The key to getting the most out of ab exercises is to do them correctly.

Brace your core!

Engage your abs!

Cool but HOW?!

Here are some examples of failing to engage your core:

• Arching your back in plank form (whether for planks or push ups, doesn’t matter).
• You sit hunched over.
• Your lower back rises up off the floor when in a hollow body or crunch position.
• You lose your balance easily.
• Your hip flexors hurt during leg raises, boat holds, etc.

7 Warning Signs That You Have a Weak Core

And now, here are a few cues to engage your core during this killer ab circuit (and any other ab workout you do):

• Imagine tightening your core as if someone was going to suck-punch you in the gut. You don’t suck in. You take a deep breath in and tighten. THAT is engaging your core.
• When you are doing a hollow body type of movement, like a leg raise, gently press your lower back into the floor/mat before you begin. You’ll feel your core tighten as your feet move further from your torso.
• In a plank position imagine a string gently pulling your belly button up towards the ceiling – this will keep your core engaged and your back straight (or even slightly rounded).
• While standing, tilt your tailbone under to straighten your lower back.

Imagine tightening your core as if someone was going to suck-punch you in the gut. You don’t suck in. You take a deep breath in and tighten. THAT is engaging your core.

Julia Goss

Now the you know how to correctly brace your abs, on to the fun!

21- Minute Killer Ab Circuit You Can Do Anywhere

The recipe for a killer ab circuit isn’t complicated. First, incorporate a variety of movements to hit the core muscle from all angles. Second, crank up the intensity (a bit) to get your heart rate up. And finally, let it be over quickly!

Equipment needed: a mat and a timer.

Instructions: Complete 40 seconds of each exercise as a circuit. Rest 20 seconds in between exercises and 1-2 minutes in between rounds.

Mountain Climbers

Start in a straight arm plank position with shoulders over your wrists, back straight and core engaged. Alternate driving your knees forward towards your belly button. *Keep your butt down and your shoulders and hip bones facing the mat.

Lying Leg Raises

Begin flat on your back with your legs straight up over your hips and arms at your sides. Gently press your lower back to the mat. Slowly lower your heals down as close to the matt as you can without losing form. Return to the start position.

Reverse Crunches

Begin flat on your back with your knees over your hips, legs bent at a 90 degree angle and arms at your sides. Gently press your lower back to the mat. Engage your core to smoothly lift your hips off the mat, pushing up towards the ceiling before lower back down to the start position. *Don’t use momentum or let your legs move back over your head – push straight up!

Long Lever Kicks

Begin flat on your back with your legs straight up over your hips and arms at your sides. Gently press your lower back to the mat. Slowly lower your right leg down as close to the matt as you can without losing form. As you return your right leg to the start position, repeat the movement on the left side.

Side Plank

Begin with your right forearm and hip on the ground, left foot stacked on top of your right. Lift hips until your spine is in a straight line from the base of your skull through your tailbone and to your heels. Hold tight, keeping your hips and shoulders facing forward. Repeat on the left side.

Plank Jack

Start in a straight arm plank position with shoulders over your wrists, back straight and core engaged. Keeping your butt down, pop your toes out wide to the side of your mat and then immediately back in. Repeat with as much speed as you can without losing form.

Hollow Body Hold

Begin flat on your back with your legs straight out from your body and arms up over your head. Engage your core, pull your lower back into the mat and lift your shoulders just off of the mat. Hold.

There it is! A 7 exercise, at home ab workout that will leave your core stronger than ever. If you really want to see those abs, check out this article with tips to build a great meal plan. Or get your own meal plan and personalized coaching for guaranteed success here!