Introduction-
A strong and toned core not only improves your physical appearance but also supports overall body stability and functional strength. The figure 8 AB workout is a challenging yet effective routine that targets all the major abdominal muscle groups for maximum definition in your midsection sculpting. This 1800-word guide will walk you through an intensive figure 8 AB routine step-by-step and with helpful advice to maximize results.
Before beginning an intensive figure 8 AB workout, it’s crucial to first warm up for 5 minutes in order to prevent injury and increase blood flow. Focus on light cardio exercises like jogging, jumping jacks or high knees for this step.
Bicycle Crunches –
Bicycle crunches are an excellent way to get started on a figure 8 abdominal workout routine, targeting the rectus abdominis, obliques and hip flexors.
Instructions-
- For good results, lie flat on your back with hands lightly placed behind your head and legs lifted off of the ground.
- Bring the right knee closer to your chest while simultaneously twisting your upper body leftward, drawing your left elbow closer to your right knee.
- Straighten the right leg while drawing your left knee towards your chest, and at the same time twist your upper body rightward, bringing your right elbow towards the left knee.
- Continue alternating sides in a bicycling motion, exhaling when twisting and inhaling as you return to the starting position.
- Shoot for three sets of 20-25 repetitions.
Tips: With your elbows spread wide and without pulling on your neck during exercise, aim to ensure optimal results from this routine.Figure 8 AB Workout, Sculpting Your Core, Comprehensive Routine
Engaging your core muscles while performing any activity to increase effectiveness.
Plank Hip Dips –
These plank hip dips target your obliques and transverse abdominis muscles to build stability and strength in the core region.
Instructions-
- Start in a forearm plank position with elbows directly under shoulders, creating an ideal straight line from head to heels.
- Rotate your hips to the right, lowering them towards the floor without touching it, then return to starting plank position.
- Repeat the same movement on the left side, switching sides periodically during this exercise.
- Target three sets of 15-20 repetitions on each side for optimal results.
Tips–
Achieve a steady plank position without allowing your hips to sink too low or rise too high.Engage your core muscles while breathing steadily throughout this exercise.
Russian Twists-
Russian twists are an effective way of engaging the obliques and building rotational strength.
Instructions–
- Begin by sitting with knees bent, heels touching the ground, and upper body leaning back 45-degrees.
- Hold both hands together and lift them in front of your chest.
- Twist your torso right and bring both hands down onto the floor with an outstretched palm.
- Twist your torso leftward and reach out with both hands to touch the floor.
- Continue to alternate sides in a controlled fashion.
- Strive for three sets of 30-40 repetitions (15-20 touches on each side).
Tips: For optimal results when performing exercises, keep your back straight and avoid slouching during each repetition.
Engage your core muscles to maintain balance and stability.
Leg Raises-
Leg raises are designed to strengthen and define your lower abdominals. By doing this, they help develop strength in that region of the abdomen.
Instructions-
- Whilst lying flat on your back with legs extended and arms at sides, comfortably.
- Lift both legs gradually off of the floor while maintaining straight and together posture.
- Raise your legs until they are perpendicular to the floor or as high as is comfortable for you.
- Reduce your legs back down slowly without letting them touch the floor.
- Target three sets with 15-20 repetitions each.
- Tips: For additional support if necessary, place both hands under your glutes for additional stability.
- Engaging your lower abs during each movement is vital in protecting the lower back.
Figure 8 Crunches-
Figure 8 crunches are a complex yet rewarding ab workout that works to tone and strengthen all areas of the abdominal region.
Instructions:
Whilst lying flat on your back with legs extended and arms stretched overhead.
- Lift both legs off of the ground while simultaneously lifting your upper body off of it and reaching arms towards your feet.
- Create a figure 8 motion with your upper body by moving arms over and around legs in an “8” formation in the air.
- Continue the figure 8 motion until your desired number of repetitions have passed.
- Strive for three sets of 12-15 repetitions.
Advice–
Figure 8 AB Workout, Sculpting Your Core, Comprehensive RoutineFigure 8 AB Workout, Sculpting Your Core, Comprehensive Routine
Alternatively, start off small and gradually build upon it until reaching full figure 8 motion.
Conclusion-
Implementing the Figure 8 AB Workout into your fitness routine will certainly bring newfound core strength and definition. By performing these exercises consistently and increasing intensity gradually over time, you’ll notice significant gains in abdominal muscles. Take care to use correct form while listening to what your body needs; consistency is key! Combine this workout with healthy diet choices and lifestyle habits for maximum results that unlock full potential of core strength! Good training!