Here’s part two of surfing champion Luke Landrigan’s killer ab workout just in time for the beach season.

Windshield Wipers
The windshield wipers exercise is an abdominal workout that targets the front and sides of your abdominal muscles. It is a very effective abdominal routine because it can save you time by working two muscle groups simultaneously.

Routine: Start by placing a mat on the floor. Lie on your back with your arms in the “T” position. Lift your legs so that they are perpendicular to the floor. Swing your legs to the side in a “windshield wiper” motion, keeping your hips in contact with the floor. Do 10 repetitions per set completing two to three sets.

Tip:
Make sure to move in a slow and controlled manner.

Windmill
This exercise routine has its origins from the kettlebell world. It works the oblique muscles as well as the transverse abdominal muscle, thus strengthening your midsection.

Routine: With your legs shoulder-width apart, start from a standing position and with your back straight. Hold a dumbbell in your right hand and bend your right arm until the weight is almost at shoulder-level. Extend your arm overhead, keeping your elbows straight in a locked position. Push your right hip out slightly while bending your knee a little. Keep your opposite arm straight down at the side, as if reaching for your left foot; reach down as far as you can. Once you’ve done this, reverse the movement and return to standing position.
Perform 10 to 15 repetitions on each side.

Photographs by Ronan Capili. Location: Pan Pacific Hotel.