The Usher OMG Abs Workout

by Nate

in Celebrity Diets, Celebrity Workouts, Featured, Workout Routines

Usher Abs Workout is like OMG

Usher, who just released his sixth album, Raymond vs. Raymond at the end of March, has already seen his hit single “OMG” rise to #1 on the Billboard Hot 100 chart.  But making platinum records isn’t all Usher is known for…he’s recognized just as much for his ripped abs, which he certainly hasn’t been afraid to show off throughout his career.  Usher recently shared his ab workout in the June/July 2010 issue of Men’s Fitness.

Usher spends his gym time training with Cliff “Hollywood” Boyce and keeps his diet clean, saying, “Having abs isn’t just hundreds of situps. I’m big on natural juices, like wheat grass.”

A proper nutrition program is essential for making your abs workout get results and make your core pop like Usher’s.  We all have abs, it’s just a matter of doing the things necessary to uncover them.  The workout routine below will certainly tone your abs and improve your core strength, but if you fuel your body with junk food then it will be impossible for you to achieve the washboard abs look you desire.

The Usher OMG Abs Workout

At least three times per week, Usher completes this abs workout. He does a move for 30 seconds, then, after a 10-second rest, runs on the treadmill for two minutes. He repeats with the next movement until he’s done with each exercise. His goal: Five circuits in less than an hour.

Incline Resistance Ball Plank
In a push-up position place your hands on top of the resistance ball. Make sure hands are shoulder width apart, feet are securely balanced on the floor and glutes are not positioned higher than your shoulders. Balance and hold this position for 30 seconds. Breathing is instrumental to maintaining balance. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

TCW says: Make sure you contract your entire core while completing this exercise.  You should squeeze your glutes and obliques and brace your entire mid section for this plank.  If 30 seconds is too easy, adjust accordingly.  You may also want to play around with the speeds on the treadmill.  Try to challenge yourself and improve each time you do this workout.

Prone Knee Tuck
Begin on all fours starting in a push-up position. Kneel down, and bring right knee in towards your right elbow. Be sure to alternate knees – right leg to right elbow/left knee to left elbow – and return to the starting position. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

TCW says:  Correct posture is essential for this exercise.  Don’t let your hips sag or your butt fly up into the air.  Try to maintain a straight line with your body throughout the movement.

Alternating Medicine Ball Pushup
Start in a push-up position with your left hand on the floor and your right hand balanced on top of an 8 lb. medicine ball. While going down simultaneously roll the ball to your left hand. Remember one hand should always be on the ball and the other on the floor – at all times. This is an advanced exercise and requires balance and arm coordination. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

TCW says:  Yes, pushups do help build your abs.  If you can’t complete 30 seconds of pushups with the medicine ball then do some other pushup variation.  Again, remember to keep your core tight throughout the exercise.

Upside Down Banana Crunch
Laying flat on your stomach, slightly lift your hands and feet as they should not touch the floor. The goal is to roll over on your back reach up and touch your toes without having your hands or feet touch the floor. This is an advanced movement and requires balance. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

TCW says:  This is a challenging exercise, but don’t give up on it, the more you practice the better you will get.

Egg Roll Crunch
Lay on your back with your hands palmed over your ears – cupping your ears. Lying on your back, bring your knees to your chest; Rolling up into a sitting position. Be sure to maintain positioning by keeping your hands over your ears. Once in a sitting position, roll back on your shoulders and your hips should be above your chest. Your goal is to not allow your hands to touch. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

TCW says:  Your abs should be on fire by this point, but you only have a little bit left.  Just work as hard as you can and the 30 seconds will be over before you know it.

For more on Usher’s workout routine, be sure to check out our previous post on the singer and his work with his energy coach.

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