The ab workout fitness pros swear by

The key to achieving (and maintaining) a flat stomach (like our favourite swim blogger Tash Oakley) is consistently performing full body resistance training circuits two to three times a week and high-intensity interval training twice a week. Clean eating is also essential to minimise excess body fat. To further enhance your results (and your abs) try this five exercise ‘Abdominal Assault’ circuit. It’s a great way your finish off your resistance training or high-intensity interval sessions. When done consistently, this circuit will help you achieve that little extra definition, which makes all the difference!

The ab workout

Abdominal Assault Circuit (repeat three times)

Prone oblique crossovers x 20

Starting in plank, weight forward over your hands, bring you opposite knee up to softly touch your elbow. Make sure you keep your spine long and straight. Repeat with other leg.

Abs post 1

Bicycle crunch x 30

Lie on your back, with your knees bent in feet in the air. Crunch you elbow across to your opposite knee, while lengthening you other leg out to touch your heel on the ground. Alternate sides.

Ab post 2

Mountain climbers x 30

Start in a plank position. Step your left foot up next to left hand. Then, in smooth jumping motions, swap your feet so that your right foot is next to your right hand and your left foot is back where it would be for plank. Do this as fast as you can, up to 30 times, without letting your butt stick up too high.

Ab mountain climbers

Alternate six inch toe touch x 20

Lay flat on your back with your legs straight and your arms out over your head. Now lift both of your feet a few inches off the ground. This is your starting point. From here lift your right leg. When it is straight up crunch up and touch your toes with both hands. Extend out and repeat with the other leg.

Ab story 5

Sprint for 30 seconds

You can do other high-intensity efforts, but sprinting is best for your abs!

Abs post 6


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Neil Russell
Neil Russell is the founder of ATLETA and one of the most highly qualified, experienced and sought after trainers in Sydney. He has trained Hollywood celebrities, models, top athletes and high profile corporate clients. He started working in the fitness industry as a gym instructor in 2001, while studying Human Movement Studies at the University of Technology, Sydney (UTS). In 2004, he spent hours performing physiological testing on athletes in the UTS human performance laboratory and wrote his thesis examining the physiology of team sports performance. For his research paper he received a First Class Honours Degree. Since completing his major work, Neil has built a reputation of being an authority on exercise and sports performance training having had a number of articles published in the Journal of Science and Medicine in Sport. He is currently the resident expert exercise consultant for Weight Watchers magazine, and has featured in other publications such as CLEO, Men’s Style and Woman’s Day. Neil also lectures at the State Sport Centre (ACPE) and has taught at UTS and UNSW. As an Exercise Physiologist Neil is able to safely help professional athletes and his personal training clients achieve their individual goals, even when they present with an injury or chronic pain. Boasting unparalleled professional experience and knowledge, combined with his passion for maximizing his clients physical and psychological wellbeing, Neil is the ideal person to help you achieve your goals.