AN INTENSE ABS WORKOUT FROM THE PMA METHOD

For an intense abs and core workout look no further than MR PMA himself, Faisal Abdalla who has come up with this straightforward but hugely effective routing to tone those core muscles.

Below is a simple 10 step workout routine from The PMA Method.

 

1. STANDING KNEE CRUNCH

Stand with your feet shoulder-width apart and with your hands held behind

your  head. Raise and crunch your right knee out toward your right elbow, then

lower it back to standing. Repeat, alternating sides.

Trainer’s tip: Concentrate on crunching your knee outside your body rather

than in front of it. Try to bring your knee to your elbow, rather than your elbow

                                                                       to your knee. Keep your hips facing forwards – don’t twist.

 

2. HIGH KNEES

Stand with your feet hip-width apart and run on the spot, raising your knees

as high as possible when you do so.

Trainer’s tip: Use your arms to drive and pump the action to get your knees

as high as possible.

 

 

3. STAR JUMPS

Stand with your feet together and arms by your sides. Jump both your feet

out wide and raise your arms up above your head, then outward, landing in

a star shape. Jump your feet back in and land with your arms back at your

sides. Repeat.

Trainer’s tip: Think big. Make the action exaggerated to experience a full

                                                                       range of motion.

 

4. PLANK JUMPING JACKS

Get into plank position with your feet together. Jump your feet

out wide, then jump them back together. Repeat.

Trainer’s tip: No bums in the air!

Keep your hips low at all times, and your shoulders over your wrists.

 

 

5. TWISTING MOUNTAIN CLIMBERS

Get into plank position with your feet hip-width apart. Take your right foot off

the floor, crunch your right knee toward your left elbow, then return to plank.

Repeat, alternating legs and sides.

Trainer’s tip: Keep your shoulders over your wrists to stop your body from

rocking forward.

 

6. PLANK TUCKS

Get into plank position, with your feet together. Jump your feet in toward

your chest, then back to plank. Repeat.

 

 

 

 

7. LEFT SIDE PLANK HOLD

Get into a side plank on your left side with your right arm extended upward.

Hold for 40 seconds. Trainer’s tip: Stack your feet or place them one in

front of the other.

 

 

 

8. ELBOW PLANK

Get into an elbow plank, with your eyes focussed on a point on the floor.

Hold for 40 seconds. Trainer’s tip: Really squeeze your glutes.

 

 

 

 

9. RIGHT SIDE PLANK HOLD

Get into a side plank on your right side with your left arm extended upward.

Hold for 40 seconds.

Trainer’s tip: Stack your feet one on top of the other, or place them one

in front of the other.

 

 

10. PLANK SEE-SAW

Get into an elbow plank position with your feet together. Rock your

body forward, taking your shoulders past your elbows, and then rock

back to the original elbow plank position. Repeat.

Trainer’s tip: Flex your ankles as you rock back to allow a further reach.

 

 

 

 

 

 

 

More workout routines in Faisal Abdalla’s The PMA Method.

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