10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

Fire up 🔥 your abs with this 10-minute ab workout. You will feel the burn and those abs muscles strengthening with this stand-alone ab workout, or workout finisher.

Sorry, this workout is not osteoporosis-friendly.

TOOLS NEEDED

BOSU or stability ball (optional)

THE WORKOUT

2 x 50sec
Crunch (Alt: on floor)
Plank (Alt: on floor)
Oblique crossover (Alt: 1-side bicycle)
Oblique crossover (Alt: 1-side bicycle)
Double crunch (Alt: on floor)

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Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

12-Minute Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

This no plank ab workout will fire up those abs, without placing any pressure on the wrists and shoulders.

The perfect to-do anytime ab workout, as well as a great one to tack on after a cardio or strength workout for anyone who hates planks and is looking for a no plank, ab torcher workout.

FYI: this workout is NOT osteoporosis-friendly.

TOOLS NEEDED

a mat

THE WORKOUT

2 x 50sec
Frog crunch
Reverse curl
Bicycles
Side crunch
Side crunch

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Calorie Torching All Standing Cardio & Abs for Women Over 40

Calorie Torching All Standing Cardio & Abs for Women Over 40

27-Minute Calorie Torching All Standing Cardio & Abs for Women Over 40

This cardio workout was so much fun to film! Using all standing exercises you’ll get your heart rate up, and torch some calories while also firing up your abs. You will love this all-standing cardio and ab workout!

TOOLS NEEDED

1 moderate dumbbell (optional)

THE WORKOUT

30 sec x 3 (no break inbetween)
Lunge & twist
Lunge & twist
Standing side crunch
Gate swings
Standing side crunch

30 sec x 3 (no break inbetween)
Lunge pulse & drive
Lunge pulse & drive
Woodchops
Jack & jab
Woodchops

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Lower Abs Workout for Women Over 40

Lower Abs Workout for Women Over 40

7-Minute Lower Abs Workout for Women Over 40

This quick, yet effective, ab workout will target your lower abs. Now, it’s important to point out that as far as biology is concerned, there are no upper abs and lower abs. There are just abs, or more specifically in this case, the rectus abdominis or “six-pack muscle.

The rectus abdominis is one large sheath of muscle that runs from your sternum to the bottom of your pelvis and sits atop the rest of your core muscles and directly below your skin. This is why it is the most visible muscle of your midsection.

Now, we can “isolate” the lower fibres (even though it’s all one muscle) because our muscle cells have multiple nuclei – with each nuclei telling that particular muscle fibre to contract. Most traditional ab exercises (ie. crunches, bicycle crunches, oblique crossovers) stimulate the upper nuclei. In this workout, I’ll teach you how to effectively target the lower abs.

However, remember you can’t spot reduce either. Meaning that these exercises will not burn the fat from your lower belly. To efficiently burn fat you need to be on a calorie deficit diet (consistently), manage your stress, get enough sleep every night, strength train regularly AND do these types of workouts.

OK? OK!

PS – sorry, these are not osteoporosis-friendly

TOOLS NEEDED

nothing

THE WORKOUT

1 x 50ec
Reverse crunch
Mountain climber w/ posterior tilt
Reverse crunch hand swipes
Seated knee lifts
Reverse crunch to leg lowering

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PJ ox

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