Jade Henderson loves to hit the gym and train for incredible feats Her latest record is for the most draws in one hourbut when it comes to getting her pump on, the Australian police officer never misses an opportunity to destroy her abs, meaning sometimes a free exercise workout is all it takes to get her core ripped. In a recent Instagram post, the strongwoman known online as “GI Jaded” shared a quick and brutal session to work on her midsection.
Whether you’re working on general strength, specializing in pull-ups, or just want to get your abs ready for summer, consistency is key when building muscle, and that often means finding creative ways to exercise when time is short and equipment is scarce. To that end, Henderson shared a short and simple abs workout that requires nothing more than a board, a wall, and a ton of heart.
Jade Henderson 3-Move Ab Finisher (Step by Step Guide)
Lying on your back with your feet flat on the wall, repeat this cycle for three rounds:
- 50 Crank
- 50 Side by side
- 50 Elbow to knee
A workout without equipment you can do anywhere
“One of my graduates,” Henderson explained as he worked on the wall. Getting started with crunchesHenderson immediately hit himself from all angles, right abs in the center and left chest to the side. Crunches also work the transverse abdominals, located under the obliques.
Moving to the sides, Henderson showed a heel variant. Touch each side of the wall as you complete your reps. This movement once again works the transverse abdominis in core depth while improving stability and spine posture.
Henderson finishes the round with an elbow to the knees, also known as a dropkick cyclingfurther, the rectus abdominis, transverse abdominis, and obliques are fatigued, but this movement also engages the hip flexors and quadriceps. “Guaranteed to feel the burn,” explained the Guinness World Record holder.
Aside from the convenience of only needing a wall for this exercise, you can also dial the intensity up and down by adding or subtracting sets and reps. However, for super-athletes like GI Jaded, this circuit also makes a great finish at the end of a gym session.
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