Abs abs abs. The ultimate 7 minute ab workout!


Manny Pacquiao is recognised as one of the best boxers in the world. The Filipino has won ten world titles and was named “Fighter of the Decade” for the 2000s, so I here I have pulled out his ab workout (“warm-up”) to put us all to the test! Leg strengthening exercises, ab routines and core stability workouts are key training for surfers. Boxing and surfing training really compliment each other, and you will find similarities between the two. This workout is really intense, but what I like about it is that it works all areas of your abs, AND it’s only 7 minutes! If you can try and get this into your workout routine, or do it a couple of times a week before bed or when you wake up in the morning, you will build strength and see the results in no time. I recommend that you watch the video to see how each of the crunches differs from one another as he does them, practicing as you watch ;-), and then here below I have written out the sequence if you want to print it out! I workout this routine using my timer. I do 30 seconds of each exercise, and if I need a break I’ll take 10 seconds between every third set of crunches.

Leg lifts up and down (walking up a wall), sit-up position.
Leg lifts side to side (over and under)
55 small leg pushes (raised legs press)

Bum lifts (legs at 90 degree angle)
Jack knifes (raised vertically)
Crunches (touching knee)

Fly catchers – tilt body vertically side to side.
Crunches each (handshakes) – left, middle and right
Circular crunches each (hands folded on chest) to right and left

Crunches each to opposite knee – to left
Heel touches each. Right and left
Side crunches each (on your side) – to right knee (leg bent in sit up position) and to left knee

Prayer torso twists each (hands on chest with legs raised) – to right
Leg pushes (raised legs press) with hands on ground, behind buttocks.

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