Classes last from 45 to 60 minutes, combine elements of cardio and strength exercises, are accompanied by cheerful music and coaching.
Unlike certified programs like Zumba or Body Pump, ABL workouts are a common name for classes with an emphasis on working out "problem" areas. Each fitness trainer determines for himself which movements to make complexes from, in which sequence to perform movements and with which projectiles to work.
As a rule, exercises include different versions of squats, lunges and bends to work out the hips and buttocks, as well as twisting and planks to pump the press.
The movements are repeated many times, and the speed and range of their execution periodically change. For example, a deep squat is done for 30 seconds, the next half minute is twice as fast, and then a pulsation is added — a slight rocking at the bottom point.
Due to repeated repetition, it turns out to load the muscles with light projectiles: dumbbells for 1-3 kg, a body bar, a fitness elastic band or a medball.
Since there is no single format for ABL training, it is difficult to conclude about their effectiveness. But based on the specifics of the classes, we can assume that they will help:
At the same time, you should not expect that ABL training will help:
Thus, ABL training is a good option for beginners. But if you want a pumped-up ass and legs and a flat relief belly, after a while you will have to switch to more intense loads.
In addition, it is important to reconsider nutrition, since the percentage of body fat depends more on diet than on physical activity.
There are several diseases and conditions in which it is worthwhile to approach any physical activity with caution. Before signing up for classes, consult with your doctor if you have something from the list:
Be sure to warn the coach about your problems and limitations.
Look for group classes at fitness clubs in your city and sign up for a workout.
For classes, you will only need comfortable sports clothes, sneakers and a bottle of water. Mats, dumbbells, rubber expanders and other training equipment are usually provided by the fitness club.
If you want to try ABL workouts at home, you will have to buy 2 kg dumbbells: most programs are conducted with just such.
As for exercises, you can find ready‑made sessions from fitness trainers from different cities on YouTube. We've collected a few in the playlist below.
Make room for the class, spread out the mat and repeat after the coaches in the video.