Rock A Beach Bod With This Vaulting 5-Week Abs Workout

Envy that guy with those sketched abs on the beach? No longer you have to fear taking off your shirt, as this abs workout will give you a chiselled frame that you secretly desired for. But, while performing these exercises, make sure that you adopt a healthy diet plan. Munching on unhealthy, junk food will not help you accomplish your beach bod goals regardless of how many crunches you perform. So if you want to take off your shirt and rub some sunscreen on your lustrous abs, now is the right time to incorporate these exercises into your workout plan.

How To Perform These Workouts?

You can begin by performing the first workout during the initial week. Then move up to exercising for next four weeks with the subsequent workouts. Once you have completed five workouts in five weeks, start from week one by working down the list. You can solely rely on these exercises or incorporate them as part of bigger workouts.

Starting With The Basics

Quite a basic workout, it is an ideal exercise to target your abs. So make your move and tread towards the path to achieving a truly killer beach body.

Warm Up

Planks
5-minute Uphill Jog on a treadmill
3 rounds

Cable Crunches

Sets: 3 with 30-second rest after each set
Reps: 10
Keep increasing the weight with each set until you fail to pick any more.

Straight Leg Raises – 60-Degree Incline

Sets: 3 with 30-second rest after each set
Reps: 15

Crunches

Sets: 3 with 45-second rest after each set
Reps: 20
Perform the move by carrying a 25-35 lbs. plate on the backside. You can switch to bodyweight if required.

Lying Side Bends

Sets: 2 for each side
Reps: Until stamina runs out

Fly Like Superman

An excellent way to hit stubborn areas of your core is to perform supersets and then pause for a while to continue on again with great intensity. This helps you work on your deepest problem areas, activating all muscle fibres.

Warm-up

Treadmill walk for 15 minutes

Hanging Straight Leg Raises – Rest/Pause

Sets: 3
Reps: 10-12

Crunches – Swiss Ball

Sets: 2
Reps: 20

Lying Side bends

Sets: 2 with 45-second rest after every set
Reps: Until stamina runs out
To perform superset, switch sides

Exhaust It Off

Exhausting your abs before performing heavy weight exercises will give you many benefits. They will prep up your abs for a heavier workout session. A high-intensity workout helps in targeting different muscle types, breaking down unwanted fat.

Warm-up

Russian twists with a medicine ball
Bicycles
3 sets with maximum reps

Hip Raises With Hanging Knee

Sets: 2
Reps: 25 or until stamina runs out

Push-up position with Plank

Sets: 2 with 45-second rest after every set
Reps: Until stamina runs out

Crunch Machine

Sets: 3 with 60-second rest
Reps: Until stamina runs out

Knee Raises – Hanging

Sets: 3 with 45-seoncd rest after every set
Reps: 12
Perform by holding some weight between your feet

Lying Side Bends

Sets: 2 with 30-second rest after every set
Reps: 30 for both sides
Perform the move by carrying a 10lb. plate on the side of your head. Stay in this position for 2 seconds.

Up The Reps

This workout focuses on performing as many moves as possible, as long as you don’t injure your muscle. This is the perfect plan to rev up your metabolism so that it burns off fat and turns into lustrous abs.

Warm-up

15-min Treadmill HIIT – Run 1 min, Fast Walk 2 min
Jackknives – Until stamina runs out
Sets: 3

Barbell Crunches – Decline

Sets: 3 with 60-second rest after every set
Reps: 15

Cable Crunches

Sets: 4 with 30-second rest after every set
Reps: 20

Hanging Knee – Raises

Sets: 3 with 30-second rest after every set
Reps: 25

Straight-Leg Hip Raises with 70-degree Incline

Sets: 3 with 45-second rest after every set
Reps: Until stamina runs out

Let The Fire Burn

If you want your abs to feel the fire, this workout is just meant for you. You should only perform this workout once in two or three months, as it can take very long for the muscles to recover. Try taking minimum rest between each set.

Warm-up