Fitness Get perfect abs with this 4-week workout routine

The perfect, washboard abs are everyone's fantasy and now this can be a reality with this four-week workout routine by Michele Olson, Ph.D.

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The struggle to get the perfect, sculpted core is very real, hence the need for this four-week workout routine designed by Michele Olson, Ph.D., a professor of exercise physiology at Auburn University at Montgomery.

Before anyone doubts the authenticity of this workout, here is why you can trust the designer, Michele Olson.

According to Shape, this professor has "studied countless abs exercises in a lab using electromyography (EMG) technology to measure the amount of muscle activated by each for over the past 25 years."

This four-week workout routine consisting of nine exercises, "moves that scored off the charts for firming the most muscle fibers per rep," is the result of all that hard work.

The exercises in this workout routine are;

  1. Bodyweight Single-Leg Stretch- Lie face up on floor with arms by sides. Curl head and shoulders off floor, then raise extended arms and legs at a 45-degree angle to start. Keeping upper body lifted throughout, bring right knee toward chest and reach right hand outside of right ankle and left hand inside of right knee. Switch sides and repeat to complete 1 rep. Do 8 to 10 reps in 2 to 3 sets. Abs-olutely Amazing Core Exercises for a Flat Stomach

  2. Forearm Spider Plank- Start on floor in forearm plank position, body balancing on forearms and toes, palms flat. Keep hips level and bend right knee out to side toward right triceps. Return to plank. Switch sides and repeat to complete 1 rep. Do 8 to 10 reps in 2 to 3 sets. Start on floor in forearm plank position, body balancing on forearms and toes, palms flat. Keep hips level and bend right knee out to side toward right triceps. Return to plank. Switch sides and repeat to complete 1 rep. Do 8 to 10 reps.

  3. Balance Chop- Stand with feet wide and hold a single 8-pound dumbbell with both hands overhead, arms extended. Shift body weight to left leg as you pivot on right foot and rotate torso to left (reaching even higher with dumbbell).Balance Chop

    Then bring dumbbell down beside right hip as you raise bent right knee to hip level. Reverse motion, returning to reaching upward toward left, to complete 1 rep. Do 8 to 10 reps. Switch sides; repeat. Balance Chop

                              

  4. Sit-Back Twist- Holding a single 5-pound dumbbell with both hands, sit on floor with knees bent, heels on floor. Lean torso back 45 degrees and extend arms forward at 45-degrees to start. Rotate torso to right as you lower dumbbell with straight arms toward floor by right hip. Return to start position and repeat to left to complete 1 rep. Do 8 to 10 reps. Holding a single 5-pound dumbbell with both hands, sit on floor with knees bent, heels on floor. Lean torso back 45 degrees and extend arms forward at 45-degrees to start. Rotate torso to right as you lower dumbbell with straight arms toward floor by right hip. Return to start position and repeat to left to complete 1 rep. Do 8 to 10 reps.

  5. Double-Leg Stretch- Lie face up on floor with arms by sides. Curl head and shoulders off floor, then raise arms overhead (biceps by ears) and legs up at a 45-degree angle to start. Keeping upper body lifted throughout, bring knees toward chest and circle arms around, touching palms to outside of knees. Extend legs and raise arms overhead to start position to complete 1 rep. Do 2 to 3 sets of 10 to 12 reps. Lie faceup on floor with arms by sides. Curl head and shoulders off floor, then raise arms overhead (biceps by ears) and legs up at a 45-degree angle to start. Keeping upper body lifted throughout, bring knees toward chest and circle arms around, touching palms to outside of knees. Extend legs and raise arms overhead to start position to complete 1 rep. Do 2 sets of 10 to 12 reps.

  6. Spider Plank- Start on floor in plank position, body balancing on hands and toes. Keep hips level and bend left knee out to side toward left triceps. Return to plank, switch sides, and repeat to complete 1 rep. Do 2 to 3 sets of 10 to 12 reps. Start on floor in plank position, body balancing on hands and toes. Keep hips level and bend left knee out to side toward left triceps. Return to plank, switch sides, and repeat to complete 1 rep. Do 2 sets of 10 to 12 reps.

  7. Half Boat- Sit on floor with knees bent, feet flat and palms together in front of chest (prayer position). Lean back 45 degrees, extend arms forward, and lift legs with knees bent 90 degrees (balance on tailbone) to start. Slowly lower body until middle and lower back are on floor (head, shoulders, and legs remain lifted). Slowly return to start position to complete 1 rep. Do 10 to 12 reps in 2 to 3 sets. Sit on floor with knees bent, feet flat and palms together in front of chest (prayer position). Lean back 45 degrees, extend arms forward, and lift legs with knees bent 90 degrees (balance on tailbone) to start. Slowly lower body until middle and lower back are on floor (head, shoulders, and legs remain lifted). Slowly return to start position to complete 1 rep. Do 10 to 12 reps.

  8. Side Plank with Twist- Start on floor in side plank position, body balancing on left palm and sides of feet, right foot staggered in front of left; bend right elbow and place palm behind ear to start. Rotate torso to bring right elbow up to touch inside of left elbow. Reverse motion back to start position to complete 1 rep. Do 12 reps in 2 to 3 sets. Switch sides; repeat. Start on floor in side plank position, body balancing on left palm and sides of feet, right foot staggered in front of left; bend right elbow and place palm behind ear to start. Rotate torso to bring right elbow up to touch inside of left elbow. Reverse motion back to start position to complete 1 rep. Do 12 reps. Switch sides; repeat.

  9. Quarter Squat Crunch- Stand with feet hip-width apart, elbows bent out to sides and fingertips behind ears. Stand with feet hip-width apart, elbows bent out to sides and fingertips behind ears.

    Squat slightly (bend knees about 45 degrees) to start, then shift weight to left leg as you stand, lifting bent right knee and rotating torso toward right so left elbow and right knee meet in front of chest. Return to start position, switch sides, and repeat to complete 1 rep. Do 12 reps in 2 to 3 sets. Squat slightly (bend knees about 45 degrees) to start, then shift weight to left leg as you stand, lifting bent right knee and rotating torso toward right so left elbow and right knee meet in front of chest. Return to start position, switch sides, and repeat to complete 1 rep. Do 12 reps.

Concerning the intensity of her super workout routine, Michelle recommends doing two to three circuits of the first four moves in the first two weeks as together they hit all four ab muscle groups.

She adds that “you’ll reach your goal faster if your workout builds on intensity and total reps done over time.”

Let us know what you think about this awesome workout routine, if you will try it, and we can not wait to see your results.

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