The biceps, the muscles that run along the front of your upper arm, are responsible for bending your elbow, while your abdominals are made up of three types of muscles responsible for stabilizing your spine and movement at your torso. To train your abs and biceps quickly, you need to perform exercises designed to target both muscle groups and train your muscles from a range of angles and positions. Incorporate abdominal and bicep training into your fitness routine every other day to see fast improvements in the strength and tone of your biceps and abs.
Plank with Bicep Row
The plank with bicep row will strengthen and tone your abdominal muscles, while training your biceps. Get on your hands and knees on the ground, holding a 10- to 15-lb. dumbbell in each hand, with your weight resting partially on the dumbbell. Engage your abs by pulling your belly button to your spine to support your back. Walk your knees back, and then shift your weight into your toes, and adjust your position so your torso is in line with your legs in plank position. This is starting position.
Shift your weight slightly to your left as you lift your right elbow up toward the ceiling, keeping your arm in close to your side. Slowly lower back down to starting position, then repeat with your left arm to complete one rep. Perform three sets of 15 reps to strengthen and tone your abs and biceps.
Supine Bicep Curl with Hip-Up
The supine bicep curl with a hip-up simultaneously trains your biceps and your lower abdominals. Lie on your back with your knees bent, the soles of your feet on the ground, and a dumbbell in each hand at your sides. Pull your belly button in toward your spine and press your lower back into the mat to engage your abdominals. Extend your legs straight up toward the ceiling. Raise your arms an inch, and bend your elbows slightly so you feel tension in your bicep. This is starting position.
Use your lower abs to pull your hips in toward the ribcage, then lift your feet straight up toward the ceiling to lift your hips off the ground. At the same time, use your biceps to raise your hands a few inches, keeping your upper arm still to isolate the bicep muscle. Lower your hands and hips back to starting position to complete one rep, and perform three sets of 15 reps.
The chin-up is a classic exercise that will strengthen your biceps as your arms pull you up, and tone your abs as your core muscles work to stabilize you in the air. Stand in front of a pull-up or chin-up bar and grip the bar with your palms facing toward you. Engage your abs by pulling your belly button in toward your spine and lift your knees so you are hanging from the bar. This is starting position.
Imagine driving your elbows toward the ground, and use your biceps to pull yourself up until your chin is level with the bar, then slowly lower back down to starting position. Perform three sets of as many reps as you can, working up to 12 to 15 reps per set.
If you cannot complete one chin-up, begin by standing on a chair so you can hold onto the bar with your chin level with the bar, at the top of a normal chin-up position. Support your weight with your arms and push the chair away with your foot, then control your motion back down to starting position. As you get stronger, work up to performing full chin-ups.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.