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.
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.
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
Trainer’s tip: Think big. Make the action exaggerated to experience a full
range of motion.
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.
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
Get into plank position, with your feet together. Jump your feet in toward
your chest, then back to plank. Repeat.
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.
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.
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.
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.