Get Abs like Rob Gronkowski

Abs photo via Shutterstock

During the summer, Rob Gronkowski tweeted this picture of himself and his brother Dan doing their favorite workout, Insanity.

Just finished up insanity with @deanmuhtadi @dgronko – Feeling great! Got that heart rate up! twitter.com/RobGronkowski/…

— Rob Gronkowski (@RobGronkowski) June 10, 2012

The set of DVDs is an at-home workout with no fancy equipment or weights. Insanity combines plyometric drills with non-stop interval training. And based on the picture, if the workout kicks Gronks butt, then you know it is tough.

One of the areas that Insanity focuses on is the core. Strong abs not only look good, they make the rest of your body perform better. You have to wonder if Josh Beckett’s back issues would have been non-existent if his abs were a six-pack of muscle, not beer. In fact, ab work can prevent the most common injuries, even among athletes. To get into tip-top shape like professional athletes, here is an ab routine inspired by Insanity that will improve any physical activity you do. Try it at home tonight and feel your body get stronger.

The Superman
Start facedown on the floor, arms and legs extended out. Raise your head, left arm and right leg five inches off the floor. Hold for ten seconds then switch arms and legs. Do 10 reps on each side.

Bridge
Start faceup on the floor with knees bent at a 90 degree angle. Lift hips off the floor until your body is in a straight line from shoulders to knees. Hold 10 seconds, then lower body to the floor, one vertebrae at a time . Do 10 to 12 reps.

Plank Lift
Begin facedown on the floor, propped up on forearms, with knees and feet together. Make sure your torso, legs and hips are in a straight line from head to heels. Hold for 30 seconds to a minute. To add difficulty, raise your right leg for 10 seconds, then switch to raise your left.

Side Plank
Start with your right side on the floor, supporting your body with your right forearm and your left arm lifted into the air. Lift your hips. Keep your body weight supported by your forearm. You should be in a straight line from head to foot. Hold for 30 seconds to a minute then switch to your left side. To add difficulty, raise your top leg for 10 seconds then release it back down.

Static Lunge
Do 25 lunges on the right and 25 lunges on the left, alternating every other lunge. Make sure your knee does not go over your toes. Engage your abs.

Hip Twist
Lie face up with palms flat on the floor. Extend legs towards ceiling. Fighting the gravitational pull, tip your legs to the right by twisting at the hip. Lower until your feet are just a few inches above the ground, then bring them back up toward the ceiling. Repeat on the left side. Do 15 reps each.

Flutter Kicks
Start flat on your back, with palms either face down under your butt, or face down to the side of your body. Extend your legs fully and lift your heels six inches off the floor. Hold for 30 seconds. To add difficulty, scissor kick your legs in a lateral motion for the remaining 30 seconds.

Supine Running
Lie face up with arms at your sides. Extend and then raise your legs two inches above the ground with your heels together. Press the small of your back into the floor. Draw the right knee into your chest while keeping the left leg extended. Hold for five seconds. Switch by extending your right leg and pulling in your left knee. Keep hands on the floor at all times. Do 15 reps each.

What’s your favorite ab exercise?