"Ab Day" Workout!

Let's dive right in and look at today's workout! After going for a 30 minute run, I completed this "Ab Day" workout!

As the directions state, you should repeat each round twice!

Links for unfamiliar exercises:
Supermen
Ankle Taps
Reaches
6-inches
Double Crunches (I take this exercise further and fully extend my legs.)
V-Ups

Do you need an "ab day" in the same way you need a "leg day" or a "chest and back" day? I'm sure fitness trainers and cross-fitters have their own answer to this question...and if that's you, you are more than welcome to add any advice in the comments section :)

My short answer is no! A weekly ab day is not at all necessary, and if you notice in yesterday's Weekly Workout Plan post, I only had one "ab day" in a span of two weeks. However, you also may have noticed the note underneath my two-week workout calendar said abs are included in every circuit.

Last year I went to a weekly tabata-style circuit class, and we ended each session with an intense ab workout. Week after week, my abs were on fire and I never managed to make it through the whole set without pausing to rest! My core was strong then, but honestly I think it's stronger now without the weekly torture. Here's why:

1. More short bursts of core work throughout the week
2. Planks, planks, planks
3. Sprints
4. Body-weight exercises
5. Minimal machine use

Because that list can also help you build a stronger core, let's break it down!

1. Short bursts of core     &       2. Planks, Planks, Planks
Circuit workouts: I complete about two circuit workouts a week and they always involve core exercises. V-ups, supermen, planks, static holds, bicycles, and leg lifts are found throughout my routines!
Lifting: If it's a day when I'm focusing on building muscle in my lower or upper body, I always throw in a couple of planks. When you're too exhausted to lift that weight over your head even one more time, get down in a plank! I know planks SUCK but I believe they are the best way to get a stronger core.  Just take a look! (Picture Source)

Blue: muscles that get the most out of plank
Gray: muscles that are a secondary target

3. Sprints

When you're sprinting, your body is under immense pressure. You're throttling yourself forward at the highest speed you possibly can, and you have to stay up-right while doing it. Your abdominal wall is the source of stabilization, and it must exert an immense force to keep you from face-planting!

4. Body Weight Exercises     &       5. Minimal Machine Use

When you do body-weight exercises like burpees, push ups, pull ups, squats, lunges, jump rope, mountain climbers, etc, you are targeting more than one muscle group. And when you lift weights with dumbbells or barbells, your whole body has to work to keep you stabilized. When you lift with machines that mimic weight-lifting movements, you're only working one muscle at a time. If you've EVER used time as an excuse for not working out, then back away slowly from the machines. Body-weight and free-weight exercises are effective and efficient :) Your core will be worked with every exercise! 

Now it's time for you to sprinkle in some ab exercises into your workout schedule! Or give the "Ab Day Workout" a try :)

Question: What is your favorite ab exercise? I know that's a weird question, but give it a try and leave a comment!