Centaurus II

Don’t have a six-pack yet? foodspring’s Centaurus II workout helps you build strong and functional abs. Let's go!
Fitness Editor
Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
Quick Info
Weight Loss
Core
from 30 min
Intermediate
Equipment
Mat

Muscles used

Description

This workout strengthens your core and activates your abs.

There are 5 exercises on your plan. Each exercise consists of 4 sets of 20 repetitions or 60 seconds hold (station training). Take a break of up to 60 seconds after each set. Do all sets of an exercise before moving on to the next exercise.

Always make sure that your exercise is clean and controlled and keep your body under tension.

Warm up well before you start training! Have fun with our workout.

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Centaurus II
1. Crunches
20 reps
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This foodspring video shows you how to do crunches correctly. This exercise targets the vertical abs. Crunches are a great exercise for beginners. Make sure that only your shoulder blades are coming up off the floor. Your lower back should stay on the floor. Your neck should stay in a neutral position.
2. Scissor Kicks
20 reps
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This foodspring video shows you how to do scissor kicks correctly. This ab exercise is especially good for your lower abs. Lie on your back with your hands next to your sides. Keep your legs straight. Now lift your legs in the air and cross them - left over right, then right over left, like a pair of scissors. Make sure to keep your back flat and not arch it.
3. Leg Raises
20 reps
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This foodspring video shows you how to do leg raises correctly. This one is for your abs, especially your lower abs. Lay on your back with your legs flat. Lift your legs upwards until they are pointing straight up into the air over your hips. Watch out that your back doesn't arch! If you have issues with your back arching, lay your hands under your rear end.
4. Foot Tap Crunches
20 reps
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This foodspring video shows you how to do foot tap crunches (a.k.a. heel touch crunches, a.k.a. toe tap crunches) correctly. This variation targets the oblique abs. Start in the crunch position, shoulder blades off the floor. Move from one side to the other, using your right hand to touch your right shoe, then your left hand to touch your left shoe. Your upper body should move towards the side along with each arm.
5. Military Plank
60 sec.
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This foodspring video shows you how to do a military plank correctly. This type of plank demands extra balance and strength from your core. Start in a half push-up: your elbows are on the floor under your shoulders, while your shoulders, belly and glutes are tensed. Now raise yourself up higher by putting first one hand, then the other, onto the floor in the place your elbow used to be. You will end up on your hands and toes. Now take it back down one by one until you're back on your elbows and toes. Make sure your hips are always parallel to the floor. Move slowly and make sure your belly and glutes are always tight to keep your stability.
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Our tip
Perfect before your workout
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