KNOWLEDGE

500-Calorie Workout Plan: Abs Workout

January 9, 2015

Burn up to 500 calories* and fight off jelly belly with extra abdominal exercises.

SIT-UP MEDICINE-BALL THROW WITH PARTNER

2 sets of 10 reps

Sit facing a partner, holding a medicine ball in both hands. Lie back with the ball overhead, and tap the floor behind you. As you sit up, immediately throw the ball to your partner from overhead. Your partner should catch the ball in front of his or her head.

If you do not have a partner, you can mimic this exercise by lying down on a declined sit-up bench. Perform the same exercise, but do not throw the ball.

STABILITY BALL CRUNCHES
3 sets of 10 reps

Lie back on a stability ball, with your feet flat on the floor and your body forming a 45-degree angle with the ball. Cross your hands, and place them on your upper chest. Contract your abs to lift your torso five to 10 inches off the ball, keeping your feet and neck stable, then slowly lower your torso back down.

ELBOW PLANK
3 sets

Lie on your stomach in a push-up position. Keep your arms bent, with palms and forearms on the floor and legs extended straight out, and be up on your toes. Contract your ab muscles and slowly lift your torso off the floor, keeping your palms, elbows, forearms and toes on the floor. Hold the position for 45 seconds, then slowly drop and recover for 30 seconds.

SIDE TRUNK RAISE ON HYPEREXTENSION BENCH

3 sets of 12 reps on both sides

Position yourself sideways on the hyperextension bench so that one hip is resting on the large pad and your feet are hooked under the foot pads, securing you. Let one arm hang down relaxed, and rest the other on your hip or behind your head. Slowly exhale, contract your oblique muscles, and lower your free arm toward the floor. Keep your neck straight, and avoid twisting your upper body. Inhale as you return to starting position. Alternate sides between each set.

CABLE WOOD CHOP
2 sets of 10 reps

Put a cable on the high position. Stand sideways with your right shoulder close to the machine so that you can pull the cable down and across the body. Grab the cable with both hands. Your left hand should be on top, and the right hand should be on the bottom. Keep your arms straight, and pull the cable down toward the outside of the left leg. Switch sides and repeat.

CARDIO: 30 minutes on a stationary bike

CAUTION: Always consult your physician before beginning any new exercise program. Seek further advice from our experts if you are unsure with any exercise to prevent any injury.

*500-calorie workouts based on 150-pound man. Calorie output varies depending on person’s size and weight, level of fitness, speed on fitness machines and weight of dumbbells used in weight-lifting exercises.

First published at www.goldsgym.com. Translated and edited by Gold's Gym Indonesia.