Whether you want a formidable set of six pack abs or just a strong midsection, working the core should be integral to every fitness regimen.
When celebrity trainer Jay Cardiello preps clients like 50 Cent and Kevin Love for their ab routine, he doesn't use any equipment or elaborate, difficult-to-execute exercises. Instead, the trainer challenges his charges to burn fat and tone their cores using bodyweight moves that push their core muscles and their conditioning to the next level.
Over the eight-week Anywhere Anytime bodyweight workout program, Cardiello will show you the exact circuits he uses to whip his clients into shape. Each week is focused on a different objective, and Week 3 is designed to hone your midsection and burn fat. You'll work out four days per week, performing one circuit on Mondays and Thursdays and another on Tuesdays and Fridays.
Week 3: Get Mobile, Get Strong
Tuesday and Thursday
- 1. Single Legged Knee to Elbow (L)
Tip: Aim to coordinate breathing with movement. Inhale as your reach toward the ceiling and exhale as you drive your knee and elbow together.
- 2. Single Legged Knee to Elbow (R)
- 3. Side Planks with Hip Dip (L)
Tip: If you are having difficulty stabilizing your top leg on your bottom one, place your right leg either in front or behind your left leg on the floor.
- 4. Side Planks with Arm Raises (L)
Tip: If your hips begin to sag, simply lower them to the floor.
- 5. Knee Scratchers (L)
Tip: To avoid dropping the hips to floor, keep core braced at all times.
- 6. Fire Hydrants (L)
Tip: To keep your body in proper form, keep your hands in line with your shoulders.
- 7. Knee Scratchers (R)
- 8. Fire Hydrants (R)
- 9. Side Planks with Hip Dip (R)
- 10. Side Planks with Arm Raises (R)
This article originally appeared on Men's Health US.