A Circus Workout for Abs? Yes, please!

So the term “Rock Hard Abs” is being bandied about in our performance company lately.  (Well, not just lately; I’ve simply heard more chatter about it recently.)  Everyone and their brother / mother / best-friend’s-sister’s-boyfriend’s-brother’s-girlfriend wants abs you can “grate a block of cheese on”.  So this week, I did a little digging, and found a lovely little article by Liam Curtis where he got to the core (pun intended) of a true Cirque du Soleil artist’s ab workout. 

Give his killer abdominal workout a go!  And remember:  form counts!  You will gain more by doing 10 with proper technique and form than by doing 25 that cheat in some way.  Enjoy!

Got Questions about Circus Training?  Click here!

Build Abs Like A Cirque du Soleil Acrobat

Stop clowning around and put your core to the test with one of the Cirque du Soleil’s best  –  by Liam Curtis

Aaron Felske is a human jack-in-the-box.  Felske’s role as the ‘Trickster’ in Cirque du Soleil’s Kooza show at the Entertainment Quarter in Sydney requires an intense level of dance, gymnastics and acting. His performance is forged from 16 years of hard training. After graduating from the University of Wisconin, USA, in 2000 he joined his first show. Since then, it’s been constant strength and conditioning training.

He remains long and lean with a mix of gymnastic training, ballet sessions and weight lifting workouts. Pull-ups and dips are the foundation of his strength workouts as he builds muscle and burns fat simultaneously with reps ranging from 8-16. He avoids heavy squats to avoid bulky bodybuilder-like thighs but builds explosive power through box jumps.

For his rock hard core, Felske completes a circuit of 10 different ab-chiseling exercises at 25 reps.

In and Outs

Sit down with your legs straight slightly off the ground. Hold your spine and back straight and pull your legs into your chest. Straighten them out and stay as sturdy as a balancing elephant.

Bicycles

Start in the same position but move your legs in a cycling rotation, as if you’re riding a bike across a tightrope. Don’t look down.

Crunches

Lying on your back with knees bent and hands behind head, pull your abs inward and curl your head forward until your shoulders are off the floor. That’s right, you performing monkey.

Wide Leg Sit-Up

Lie with your legs spread out wide. With one arm behind your head, sit up so that you’re opposite arm reaches diagonally to your toes. After returning to the start switch arms and repeat.

Scissors

Position yourself flat on the floor and lift your legs to a 45-degree angle. Alternate between each leg by slowly lowering them to an inch above the ground before lifting them back to the top. Breath, you’re half way through. At least you’re not the lion trainer.

Hip Rock n Raise

With your legs bent and feet together, rock backwards and raise your hips off the ground. Embrace the contractions in your core as you screw up your face like a world-class gurning act.

Pulse-Up

The motion is identical to the Rock n Raise but this time keep your legs pointing straight in the air.

V Sit-Up

Perform a regular sit-up while reaching forward with your hands and touching your toes. Slightly lift your legs at the same time. Can you see your abs yet? What a magic trick.

Leg Climbs

With one leg pointing to the sky, sit up so both hands slide to the top of your ankle. You’re going to have to battle through 26 reps this time, 13 on each leg. Unlucky for some. Well, you.

Russian Twists

The last exercise comes from Russia but brings little love. Plant your bum on the ground with legs and torso raised off the ground. Rotate from left to right in a controlled twisting motion with hands interlocked between your chest.