Pure Gym Limited

Functional ab workout

Looking to work those abs? Try this functional ab workout put together by Fitness influencer and personal trainer @emlouisefitness and PureGym Insider @joshpuregym.

For this workout you will need just two pieces of kit: a bosu ball and a medicine ball, which we have in our PureGyms. Try this routine with a friend and let's work that core! 

Perform the following exercises back to back and complete 3 to 5 rounds.

oblique side dips - 20 reps (10 each side)

This is a great exercise for working the obliques (side ab muscles). It also works your shoulders, glutes and quads as a bonus!

Start by getting into a plank position with elbows on the floor. Brace those abs. From this position, touch your left hip to the floor then return back to starting position. This counts as one rep.  Work the other side by touching your right hip to the floor and return back to starting postion.  Complete 10 reps on each side.

Alternating mountain climbers with bosu ball - 20 reps

This move not only works the abs but also your shoulders and legs so it's a great total body move. To make it work your core even more we're going to use a bosu ball, to get your stabiliser muscles working to the max.

To perform this exercise, start by putting your feet on the bosu ball and get into a press-up position. Keeping your core tight, bring your knee up to your opposite elbow alternating between each leg. Complete a total of 20 reps before moving on.

Mountain Climbers - 20 reps

If the above exercise is too challenging, you can ways replace it this with exercise. For those of you who want to feel the extra burn in that stomach (the feeling we love to hate), you'll be working another 20 reps.

Start in the press-up position. Bring on knee into your chest, keeping your core tight.  Then alternate legs. Pick up the pace if you want to make it more challenging, but make sure you are in control and completing the full range of motion. Let's get those 20 reps in!

Leg Raises - 20 secs

Leg raises are great for working the lower abs, hip flexors and stabiliser muscles. Although it looks easy, don't be fooled! The weight of your legs will provide resistance so it's a good addition to add to your ab routine.

Lying flat on your back bring your legs up to a 90 degree angle. Lower your legs slowly using your core and pause just before touching the ground before bringing them back up again. Throughout the whole movement try to keep your whole back on the floor. To help you with this, imagine there's a piece of paper between the floor and your back. If someone were to try to pull on the paper, it would slip through.  For this exercise complete as many reps as you can with good control for 20 seconds.

Russian twists with medicine ball - 20 reps

Who doesn't love Russian twists? This move is great for working that core, including your oblique's, with the rotational movement.

To do this exercise, you will need a medicine ball. We'd recommend using a 4kg medicine ball to start with, and if that's too easy try finding a weight that suits you and your partner.

Start by sitting on the floor with your back straight, chest tight and core engaged. Lift your legs slightly off the floor. Bring the medicine ball across your body and pass it along to your partner. Your partner should then bring the medicine ball over their torso, tapping it on the floor and then bring the ball over their torso again to pass it back to you.

If this is too challenging, you can always keep both feet on the ground. 20 reps and we are done.

v sit - 15 reps

The V-sit is a great core exercise to tone both the lower and upper areas of your abs. Sit with legs on the floor, shoulder-width apart in a V position. From this position, you want to put your hands above your head and sit up focusing moving up as if you're trying to reach the ceiling. Complete 15 reps. 

Well done! That's round one done! Complete another 2 to 4 times to finish off this intense partner ab workout.

Share this with a friend you want to tackle this workout with and let us know how you get on with the workout by tagging us at @puregymofficial.

We've got plenty of free workouts for you to try to keep your training routine fun and varied - check out our free workouts section for more!

All blog posts