A crunch free workout
The best abs actually come from doing anything but sit-ups (you heard us, ladies). Your core is made up of your transverse abdominals, diaphragm, pelvic floor, obliques, lower back and glutes. So, if you want a truly strong core, sit ups just ain’t going to cut it. Try this sit-up free boxing inspired workout from Tiffiny Hall, founder of TIFFXO, to strengthen your core and make those abs pop.
1. Decrease tummy fat and work the diaphragm
Speed skipping for 50 seconds
No rope? No problems! With or without, skipping will get your heart rate up, your blood pumping and your body ready to go. Keep those arms whirling for added burn. Pull your belly button into your spine and lightly connect up through your pelvic floor. Speed skipping intervals will decrease body fat to reveal your abs and work your diaphragm through improving your cardiovascular fitness.
2. Work the obliques and lower back
Jab, cross punches for 40 seconds
It’s the ol’ one-two! You can make this one a bit trickier with some hand weights if you’re up for the challenge. Remember to roll your shoulders through the movement too, to get your abs involved. The rotation through your torso will activate your core.
3. Work the transverse abdominals, hip flexors and glutes
Continuous front kicks for 30 seconds
Drive your knee up tensing your abs and pulling your bellybutton into your spine, zipping up through the pelvic floor (always!), extend your leg out and then retract your shin working the hamstring and tucking your heel into your bum as you lower your leg. Always retract the leg, don’t allow the leg to drop midair like an AFL footballer’s kick, if you drop the leg without the whip like retraction you won’t activate your hamstring or work your glutes as hard. Your glutes are an important part of your core, so if you want a strong core you have to work the glutes. Kicking is one of the best ways to do this, and driving that knee up is like doing a crunch standing without the stress on your neck.
4. Work the obliques (even harder!)
Upper cuts non-stop for 20 seconds
Your obliques are like a corset that pull your waist in so you don’t want to forget about training them. You want to be driving your fists up from your hip to your chin, crunching your abs as you twist across your body, tucking your elbows in, and staying as light on your feet as you can. Get down low, and go go go!
Take a 30 second rest and then repeat 5 rounds for a solid 15-minute workout.