Jeff Cavaliere’s 9-Minute Effective Weighted Ab Workout

Unlock Your Core Strength with Jeff Cavaliere’s 9-Minute Weighted Ab Routine

In today’s fast-paced world, fitting in an effective workout can be a challenge. Fitness coach Jeff Cavaliere has designed a straightforward 9-minute weighted ab workout that caters to even the busiest individuals. Below, we explore this no-nonsense routine that requires just a small workout space and minimal equipment.

“All you need is a little space on the floor here, and nine minutes.”

Cavaliere isn’t just a fitness influencer; he embodies the principles he advocates. With years of experience fine-tuning his diet and workouts, he showcases a well-developed and vascular physique. From intense leg training to nutritional strategies, his approach emphasizes maximizing available resources. This focus led him to develop an effective core workout that you can do from the comfort of your own home.

Jeff Cavaliere’s No-Nonsense 9-Min Weighted Ab Routine

To get started, gather a weight plate and find a clear space. Below are the exercises involved in this efficient workout:

Note: Take 30 seconds to rest between each movement.

1. Plate Pass Reverse Crunch
2. Hideaway Twisting Leg Raises
3. Russian Twist and Press
4. Plate Drags
5. Rainbow Bridge Twists
6. Upper Circle Crunches

Perform each exercise for one minute.

Weight Recommendations:

• Beginners: 5-pound plate
• Intermediate: 10-pound plate
• Advanced: 25-pound plate

Exercise Breakdown

Plate Pass Reverse Crunch
This exercise targets the lower abs effectively through a “bottom-up” motion. As you lift your tailbone, you’ll engage your lower abdominal muscles, which helps in performing the pass under your tailbone.

“This one is going to hit the lower abs with this bottom-up movement…”

Hideaway Twisting Leg Raises
For this move, ensure your toes lift high enough to disappear behind the plate as you twist at the bottom to enhance rotational strength.

“You want to get them lifted to the point where the toes disappear…”

Russian Twist and Press
Maintain a strong core by keeping your legs off the ground for the entirety of this movement while reaching the weight overhead.

“Try to keep the legs up off the ground the entire time…”

Plate Drags
This variation of a plank incorporates dragging the plate alternately across your body, increasing the challenge and engaging your core even more.

“You have to drag that plate alternately across your body…”

Rainbow Bridge Twists
This exercise targets your core with a top-down rotation while making sure to lift your shoulders off the floor.

“You’re making the big rainbow shape arch with the shoulders up off the floor…”

Upper Circle Crunches
Finish strong with this circular motion. Keep the weight above you, moving in large circles while ensuring your shoulder blades clear the ground.

“Think about making big clockwise circles here off the ground…”

If you’re pressed for time, Cavaliere suggests focusing on just two exercises—the reverse corkscrew and upper circle crunch—for effective core training.

Conclusion

This 9-minute ab routine designed by Jeff Cavaliere is not only time-efficient but also impactful for building core strength. By maintaining consistency and putting in the effort, anyone can see results. Remember, effective workout routines can often fit into a busy lifestyle.

For further guidance, watch the full video from the ATHLEAN-X YouTube channel below: