Fitness Hacks The only 3 ab exercises necessary for a perfect tummy

What do your abs have in common with a 13-year-old? They’re both so misunderstood. Fitness expert, Adam Rosante, shows us how to get the perfect tummy with his Triple Threat workout.

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Triple Threat play

Triple Threat

(Will Mebane)
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Tummy fat is a very common problem for most people, however it is without a solution.

Fitness expert, Adam Rosante, and author of The 30-Second Body,  comes to the rescue by saying; “if you really want a defined midsection, you need to work all of them, no amount of holding a plank in the world is going to give you a defined six-pack if that’s what you’re after,” he tells Yahoo Health.

He goes on to add that a better approach is to choose exercises that work two or three sections of the core at once. "This is not only more time-efficient, but also more functional," Rosante says.

"Exercises such as the power plank and X dog (shown below) train your abs in a way that’s similar to how you use them — any time you pick up your niece, kick a soccer ball, or haul a suitcase around the airport. “You’re actually moving through planes of motion that mimic movement patterns of life,” he explains. “That’s translatable strength.”

Adam's ab workout is called the Triple Threat meaning that it consists of only three exercises, they are:

  1. Power Plank- Adam says, "This is not just your average plank."  Start in a plank position with your elbows on the ground beneath your shoulders and your forearms pressed against the floor. Your body should form a straight line. Lift your hips and draw your knee to your chest; pause, then return to the plank. Alternate knees with each rep. Perform 12 reps per leg (24 total). Perform 12 reps of each exercise on both sides of the body, then immediately jump into the next exercise with minimal rest. After one round (all three exercises), rest for up to a minute; repeat for a total of three rounds. Do the workout three times per week on nonconsecutive days.                                                                                                                               

  2. Under The Bridge- According to Adam, this move hits multiple ab muscle groups at a time. Lie on your left side. Stack your feet on top of each other. Prop yourself up with your left hand and raise your hips so that your body forms a straight line from head to toe. Raise your right arm to the sky. This is the starting position. Rotate at your waist to thread your right arm underneath your body; reverse the movement to return to the starting position. That’s one rep. Complete all of the reps on one side, then switch.

  3. X Dog- This particular move trains your abs in a way similar to how you naturally use them in real-life settings, Adam says. Get down on your hands and knees. Reach your left arm toward the wall in front of you; straighten your right leg and reach your foot toward the wall behind you. This is the starting position. Bend your right knee and windmill your left arm behind you to touch your fingertips to your shoe (or get as close as you can). Reverse the movement. Perform all of the reps on one side, then switch sides.

Adam recommends that you perform 12 reps of each exercise on both sides of the body, then immediately jump into the next exercise with minimal rest. After one round (all three exercises), rest for up to a minute; repeat for a total of three rounds. Do the workout three times per week on nonconsecutive days.

Guys, what do you think about this workout, will you do it?

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