England’s Ryan Terry is a top Men’s Physique competitor who also happens to be one of the fitness industry’s premier models. The 31-year-old has graced several major fitness magazine covers and his ripped figure has inspired many to get shape.
So when he recently offered his current at-home ab workout, well, you can bet it’ll be put to use by anyone looking to improve the look of their midsection. And the good thing about this routine is that you can literally do it anywhere which Terry made very clear in his Instagram post…
“So here’s one of my current abdominal workouts which you can do from your home, be it in the garden or front room with no gym equipment… don’t forget to like and save so you can try at later date 👊🏼….“
We’ve provided the full workout for you below. The exercises are in bold and he detailed movement instructions with the sets and reps too. Terry also provided short clips of each movement in his post which you can see by scrolling through. How frequently you do this workout depends on your level of training experience.
But the abs and midsection, in general, can usually be trained several times per week. And with the volume of this workout, we’d say twice per week with a few days rest in between could be sufficient and effective.
The workout…
Abdominal knee crunches
Starting position, lie on your back, hands behind your head. Contract your abs and bring your knees up to your elbows before returning to the start position, then repeat.
4 x 18-20 reps if possible…
.
Side planks
Great exercise for overall core but predominantly focuses on obliques. Start on your weaker side, feet together, contract your core, and raise hips until in a straight line. Hold for 45/60 seconds then switch sides and repeat.
4 x 45/60 seconds on each side…
.
Ankle touches
Another exercise focusing on obliques, lie on your back with your legs bent so that knees are tucked up. Raise your shoulders and head off the mat and twist your torso round to touch your ankle, then repeat for the other side, keep abs fully contracted at all times
4 x 15 on each side……
.
Lying leg raise
Lay on your back, keep legs straight if possible, arms by your side, contract abs and raise legs into the air. Make sure your back is flat on the ground at all times and not arching
4 x 18-20 reps…….
.
Plank with knee tucks
Get into the plank position, abdominals contracted, glutes, quads, and hamstrings engaged also, lift one leg and tuck the leg up into your chest and repeat with the other leg.
4 x 15-18 reps on each side…..
.
Alternating feet touches
Lay on your back, lift your left leg up and your right arm at the same time, reach across your body and touch your feet. Then repeat on the opposite side so right leg and left arm 💪🏼
4 x 10-12 on each leg… Stay safe x
Scroll through the below post to see video demonstrations of each exercise…
Now it’s time to get to work! You don’t need a gym to get in shape and this workout will definitely improve the look and function of your core if you do it consistently.
Published: 11 May, 2020 | 12:56 PM EDT
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