Circuit training is where you perform a series of exercises that train different movement patterns without rest between exercises. This method helps you burn more calories in less time, develops muscular endurance and stamina and saves you workout time, according to Coach Vern Gambetta, author of "Athletic Development." If you wish to strengthen your abs, perform total body exercises rather than just isolating them alone.
Stabilization Before Strength
Abdominal stabilization is your ability to maintain posture and balance while your limbs are moving, according to physical therapist Gray Cook, author of "Athletic Body in Balance." Strength is your ability to generate force. If your strength exceeds your ability to stabilize yourself, you can easily injure yourself, especially in your spine and shoulders. When you set up a circuit training workout, do exercises that emphasize abdominal stabilization before abdominal strength and power.
Medicine Ball Front Slams
Stand with your legs shoulder-width apart, and hold a 6- or 8-lb. medicine ball over your head. Slam the ball in front of you on the ground without rounding your back or losing your posture and balance. Feel your abdominal muscle brace naturally as you slam the ball. Bend your legs slightly when you slam. Perform the slams as fast as you can for 30 seconds.
Draw the Sword
Stand and hold a heavy resistance band at both ends. Place your left hand by your left hip and your right hand in front of your left ribs. Pull the band with your right hand diagonally up and across your torso without moving your body. Hold the end position for two seconds, and slowly return to starting position. Perform the movement for 30 seconds on each side. If you can do this exercise easily, use a heavier band. If you cannot do this with good posture and full range of motion, use a lighter band.
Rotation Throw
Stand with your legs shoulder-width apart, and hold a 6-lb. medicine ball. Stand away from a sturdy wall about 4 to 5 feet away with the left side of your body facing toward it. Swing slightly to your right, and turn your torso and right hip to throw the ball against the wall. Use your hip and abdominals to generate the throw, not your arms. Catch the ball after it bounces off the wall, and repeat the throw as fast as you can. Perform the throws for 30 seconds on each side.
Other Exercises
Nearly all total body exercises strengthen your abdominal muscles, according to Juan Carlos Santana, director of the Institute of Human Performance. These include push-ups, pull-ups, squats, jump roping, crawling, rolling, sprinting and kettlebell swings. Incorporate these exercises into your circuit training.
References
- "Athletic Development"; Vern Gambetta; 2006
- "Essence of Program Design"; Juan Carlos Santana; 2004
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