OUCH. As I was doing this workout, I kept thinking “what kind of sick perv made this torturous hell-hole of a routine?!” But…I made it.
It’s torturous in a good way—my abs were feeling it for days afterward. I was able to finish in just under 25 minutes, but try it out and see if you can beat my time. I’d be lying if I didn’t say I had to take a few breaks during the workout to lay on the floor and softly cry.
This ab workout has a pyramid structure. Start by doing 10 reps of each move. Next round, do 9 reps of each, and so on down to 1. The 1-rep round was my favorite.
- Side Plank Lift (Left): Start in a side plank position. Lower your hips towards the ground, and then lift upwards, crunching into an arch passed your original straight plank position. Continue lowering and raising.
- Side Plank Lift (Right)
- Windshield Wiper Butt Lifts (Left): Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the left, twisting your hips, until they are just hovering above the ground. Lift back to starting position and then lift butt off the ground, pushing feet up towards the ceiling. Lower butt to starting position and repeat.
- Windshield Wiper Butt Lifts (Right): Same thing, only lower legs to the right.
- Full-Body Crunch: Sitting on the ground, lean back with hands lightly by your side for support. Legs should be lifted and outstretched. Crunch inward, bringing your knees in to meet your torso. Extend back out.
Enjoy your abdominal punishment.