This beginner ab workout takes just 15 minutes a day to get you a 6 pack that you can do anywhere without equipment.
There is an effective way to define your abs. Two things are necessary to achieve that long-awaited and highly visible six-pack: bulging abs and a low body fat percentage.
So if you want to increase the volume of your abs, regular exercise is essential. It is important to strengthen the entire abdominal area and not just focus on one muscle, which can even lead to stagnation of muscle growth.
However, in order to reduce the percentage of body fat, cutting is necessary. Cutting is the unbeatable solution if you want to see perfect muscles develop. Losing weight means eating a healthier and more balanced diet; it is also recommended to do a complementary type of exercise such as this.
Are you ready to work?
1- Sit up
Lying completely on the floor, without separating your legs from the floor and making force with your belly, you must rise until you reach 90º with your legs, arms position is free. You should do 3 sets of 15 repetitions.
2- Raised leg crunch
Raise your legs about 90° and try to touch the tips of your toes with your hands. Do 15 repetitions of 3 sets.
3- Leg raises
With your body completely lying on the floor and your hands on the lumbar area (preventing the curvature with the performance of this exercise) raise your legs fully stretched until you reach 90º, when you go down, depending on your level, you can touch the floor or not. and perform this exercise for 15 repetitions for 3 sets.
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4- Reverse crunch
Touch the floor only with your back, arms, and upper tailbone. Using abdominal strength, push your lower back off the floor and return to starting position. Perform 3 sets of 15 repetitions.
5- Lower plank with gliding
Face down with arms outstretched and hands flat on the floor, place feet on glides and begin movement with legs fully extended and knees close to chest. Repeat this exercise for 20 repetitions of 3 sets.
6- Bicycle crunch
Lying on your back with your hands behind your ears, raise your knees so that your calves are parallel to the floor at 90 degrees, without lowering them. Extend one leg, lift your head and crunch, alternating the extended legs for a count, one after the other. Repeat for 20 repetitions of 3 sets.
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7- Obliques using a foam
Sitting with your tailbone and hands as the only surface in contact with the floor, extend and flex your body by passing through one side of the foam at a time. Perform 3 sets of 20 repetitions.
8- Ball between legs and arms
This exercise is a mix of a ball sit-up and leg lifts, with the twist of passing the ball from the legs to the arms and vice versa. Perform this exercise for 3 sets of 15 repetitions.
9- Sit up with ball
Same as the original sit-up, but with the disadvantage of using a heavy object, in this case a medicine ball. Perform this exercise for 15 repetitions of 3 sets.
Start with a position as if you were stretched out on the floor, but only with your toes and forearms touching the floor. Be sure to support your body weight on these two extremities and keep your body as straight as possible at all times. Hold your abdominal muscles for 30 seconds for the first three days, then increase to 60 seconds.