Top 7 Bodyweight-Only Ab Exercises and 3 Sample Turbulence Training Ab Workouts
Craig Ballantyne, author of the world famous Turbulence Training workouts, includes some great ab exercises in his workouts. The following 5 of his favorite abdominal movements that you can do you using just your bodyweight:
- Start off at the top of the pushup position. Lift your left leg off the floor, and bend your knee. Bring your knee up your chest on the opposite side.
- This is where you “cross your body.” Bring leg back to starting position and repeat with the other leg.
- Lie on the mat on your side. Support your body on your elbow and lift your body up so that it hovers over the mat in a straight line. Tighten you abs and breath normally as you hold this position.
- Start off with 10 second holds, and extend the holds as you get stronger. Return to starting position and repeat.
- Start off at the top of the pushup position. Contract your abs and bring your left leg off the floor. Bring your knee to the outside of the body, and place your foot next to your left hand.
- At first, you may not be flexible enough to take your foot all the way up to your hands. But keep practicing, and you’ll get there.
- This movement is just like the Cross-Body mountain climbers, except that you are not crossing your body and bring your knee to the opposing side.
- Instead, just bring your knee straight up and down towards your chest.
- Start off at the top of the pushup position. Make sure your hands are placed slightly wider than normal. As you drop your body towards the ground to do a pushup, lift your leg up and bring your knee towards your left elbow.
- Try to touch your left elbow as you perform the pushup. When push yourself back to starting position, return the leg to it’s original place, and repeat with the other leg.
- Get on your knees with your body upright and back straight. Place the ab wheel on the floor with your arms straight out in front of you.
- Contract your abs and roll the wheel forward. Go as far as you can, pause, and bring the wheel back to starting position.
- Place your feet on a stability ball and elbows on the bench or floor. Contract your abs and bring your feet in by bending your knees. Bring them back out and repeat.
Here’s a video for better explanation:
Here are some sample circuits you can do using these movements:
4 rounds of:
- Mountain Climbers, 10 reps
- Ab Wheel, 10 reps
- Side Plank, 30 seconds hold each side
- Rest 1 minute
5 rounds of:
- Stability Ball Jackknife, 5 reps
- Cross Body Mountain Climbers, 5 reps
- Mountain Climbers, 5 reps
- Spiderman Climb, 5 reps
- Ab Wheel, 5 reps
- Rest 1 minute
10 rounds of:
- Side Plank, 30 seconds each side
- Rest 1 minute
Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.
To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.
For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.
You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:
