Endurance Abs Workout for Ab Fatloss & Core Strength

The endurance abs workouts includes yoga stretches, sprints, and core moves that build endurance, burn fat, and build a lean, strong core.

Start by holding each of the yoga exercises for 60 seconds each. Then move on to 12 reps of 50 yard sprints. Continue with 6 reps of 100 yard sprints. Then finish up with the super intense 15/15 super set of knee tucks and bridges.

Perform 15 seconds of knee tucks followed by 15 seconds of rest then 15 seconds of bridges then 15 seconds of rest and keep going for a total of 15 minutes. This is very challenging and intense.


Exercise
Standing Wide Leg Forward Fold
1. Begin by placing the feet wide apart, big toes facing in towards the center, heels facing out. Lift the sacrum towards the sky and drop the head down towards the floor.
2. Maintain a straight spine and place the first two fingers to the inside of the big toes. Gently push the big toes down into the floor and lift eh fingers up. Keep the elbows pressing towards the side and lift the kneecaps up by contracting the quadriceps muscles.
3. Push down evenly through all four corners of the feet and keep the shoulders, neck and face relaxed. Pull the navel in towards the spine to contract the abdominal muscles and lift the pelvic floor. Keep the legs straight.


Endurance Abs Workout Tip:
Keep knees slightly bent if necessary and work on lengthening the backs fo the legs by contracting the quads a bit.
Sets Reps Weight/
Resistance
Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.


Endurance Abs Workout Tip:
Push into downdog then hold for 60 seconds. Squeeze shoulder blades together and walk the heels if necessary to lengthen calves and hips.
Sets Reps Weight/
Resistance
Yoga Bridge
1. Lie on the floor with knees bent, heels close to the hips. Exhale and press feet into the floor as you lift hips up until thighs are parallel to the floor. Relax the glutes, feeling your quads activate to hold you in place.
2. Hold for 3 or more breaths and slowly roll back down onto the mat. Pull the knees into the chest to stretch the back and relax.
3. Repeat for recommended repetitions.

Endurance Abs Workout Tip:
Squeeze the glutes and shoulder blades to expand the chest.
Sets Reps Weight/
Resistance
Plank Hold
Starting Position: Start the movement in a pushup position.
Extend your arms into a pushup.
Hold that position for the prescribed number of seconds.


Endurance Abs Workout Tip:
Keep hips in line with shoulders and abs slightly contracted to protect lower back.
Sets Reps Weight/
Resistance
50 Yard Sprints


Endurance Abs Workout Tip:
If you don't have space to sprint you can sprint in place or perform 12 sets of jump rope.
Sets Reps Weight/
Resistance
100 Yard Sprints


Endurance Abs Workout Tip:
If you don't have space to sprint you can sprint in place or perform 12 sets of jump rope.
Sets Reps Weight/
Resistance
Prone Knee Tuck side to side
Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll your knees in towards your chest.
Return to the starting position and repeat.


Endurance Abs Workout Tip:
The original exercise is the Power Wheel Crawl but this is a good substitution for that since most people have a ball.
Sets Reps Weight/
Resistance
Supine hamstring bridge curls
1. Lie on your back on the floor and place your feet on top of a stability ball.
2. Raise your hips up off the ground by pushing your feet into the ball. Keep your legs straight.
3. Maintaining that bridge position curl your feet in towards your butt and then return to the starting position.
4. Repeat according to the prescribed repetitions and keep your hips elevated off the ground.

Endurance Abs Workout Tip:
The original exercise was bridge curls with the Power Wheel.
Sets Reps Weight/
Resistance

The best ab workout tricks that work faster than pricey ab gadgets and gym machines. The type of ab workouts your body needs to firm and flatten your abs fast.