Perfect Your 6-Pack with Insanity Insane Abs
So, you woke up today and decided: I really want a 6-pack. Not the adult-beverage kind, but some of those fancy muscle-bumps in the belly region (where you currently have flowing gravy mounds instead of muscles).
And what was your solid plan to achieve this shiny goal?
It’s ok. I’ve got a plan for you. It’s called Insanity Insane Abs.
Will it make you have a set of abs you could drive a sledgehammer into? I’m gonna say, no. But, hey, you’ll never know until you try. So let’s get going.
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Remember my choreography rating refers to the complexity of the choreography in the workout–not the intensity. This is an advanced program but the actual moves are simple. Read more about my choreography ratings here.
There are 3 ab sections in Insanity Insane Abs—standing, floor, and plank
Wear tights for this workout. It’s just a suggestion but if there are other people in the room when you’re doing the floor exercises it’ll be awkward if you’re in a pair of loose track shorts.
This video is perfect to add to the end of another workout. I usually do it after a 3-5 mile run when I’m training for an obstacle race like the Tough Mudder.
Shaun T makes Ariel (she’s in the blue tiny shorts) the star of this video. She’s got amazing abs. Ariel and Rachel (she’s in the black/pink outfit) have perfect form. Pay attention to them. They’re rockstars. Ariel also has no body fat in her torso. Not cool, Ariel.
And make sure you read to the end for links to a few places you can compare prices for this video 🙂
There’s no warm-up.
Standing Ab Exercises
There are 8:
Jog with high knees
Use your core, that’s what we’re here for
High Knee Jog w/Twist
Try to keep your elbows up
You do the first set with the group, there are 12; try to do 10-12 in the second set, too
You’ll recognize this move, like the tuck jumps you do the first set with the group, there are 14; try to do about 12 in the second set
This is the first move (of many in this video) that fire up your hip flexors
Now you repeat all of those moves but at a faster pace (and shorter interval)
Ab Exercises on the Floor
That’s right, you have to hold your legs up about 6 inches off the floor. Try to keep your palms on the ground by your hips. The next few exercises are all in this position with varying leg moves. Try to really focus on your abs. If your lower back starts hurting then take a very short break. Again, hello, hip flexors!
Knees In & Out
Repeat those 4 exercises. You know them now. Push yourself.
Power Abs-Hand Down
Remember what I said about wearing tights? In the crotch-out position it’s just more comfortable to be in tights.
Power Abs—No Hands
Try not to think about being in Lamaze class. Focus on those abs. Not every exercise is graceful, people.
Over the Mountain
Core Adduction-Hands Down
Core Adduction-No Hands
Bicycle Runs—Hands Down
Bicycle Runs—No Hands
You’ll swear you have a 6-pack after these exercises. But don’t go look in the mirror, it may still be hiding.
Repeat all 7 of those exercises.
Ab Exercises in Plank
*This is my favorite grouping of exercises. (In case you were wondering.)
Low Plank Hops
Try to keep your feet together and your butt down
Alternating Balance Hold
Go slow and keep your core tight
Alternating Knee to Elbow
After you do these for a while Shaun T announces that you have to do them for another 15 seconds, it’s weird, I guess they stopped 15 seconds early on the initial set
This exercise really hits your obliques. Keep moving until the clock runs out. Slow down if you have to but try not to stop completely.
These are shoulder burners but it’s your last exercise so don’t wimp out. Child’s Pose is almost here!
There’s a nice stretch in the last 2 minutes. Do it. I always throw in a few hip flexor stretches (grab one ankle and push your hip to the front of the room), too.
Insanity Insane Abs is a great ab workout to tack on to the end of another workout, or you can do it alone if you’re short on time. The exercises are unique and challenging.
This workout is available to members of Beachbody on Demand, or you can find it in the Insanity series (even if you don’t care about Insanity, click on this link just to see the best picture Shaun T has ever taken) at Beachbody. And don’t forget to compare prices at Amazon.
Read more about Beachbody on Demand here.
TIP-Looking for a new workout? You can see all of my favorite workouts and fitness tools here.
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