With this ab workout for beginners, you only need 15 minutes a day to get a 6-pack that you can work out anywhere without equipment.
To define your abdominal muscles, there is an efficient method. For the long-awaited and highly visible six-pack, two things are necessary: voluminous abs and a low body fat percentage.
So, if you want to increase the volume of your Abs, regular training is essential. It is important to strengthen the entire abdominal area and not just focus on one and the same 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 is about eating a healthier and more balanced diet; it is also recommended to do a complementary kind of exercise like this one.
Are you ready to work?
1- Sit up
Lying on the floor completely, without separating your legs from the floor and making force with belly you have to get up until you reach 90º with your legs, arms position is free. You should do 3 sets of 15 repetitions
2- Raised leg crunch
Legs elevated at approximately 90°, try to touch the tips of your toes with your hands. You will 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 or not on the floor. and perform this exercise for 15 repeats for 3 sets.
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4- Reverse crunch
Touch the floor only your back, arms and upper coccyx. Using abdominal strength, push your lower back off the floor and return to initial position. Do 3 sets of 15 repetitions.
5- Lower plank with gliding
Face down with arms outstretched and hands flat on the floor, place feet on the glidigns and the movement starts with legs fully stretched and knees close to the chest. Repeat this exercise for 20 repeats 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. Stretch out one leg, lift your head and crunch, alternate stretched legs for a count, one after another. Repeat this exercise for 20 repeats of 3 sets.
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7- Obliques using a foam
Sitting with the coccyx and hands as the only surface in contact with the floor, stretch the body and flex it by passing through one side of the foam each time. Perform 3 sets of 20 repeats.
8- Ball between legs and arms
This exercise is a mix between a ball sit up and leg lifts, with the particularity of passing the ball from the legs to the arms and vice versa. Do this workout for3 sets of 15 repetitions.
9- Sit up with ball
Same as the original sit up but with the handicap of using heavy material, in this case a medicine ball. Follow 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. Make sure you support your own weight on these two extremities and keep your body as straight as possible at all times. Keep your abs tight for 30 seconds during the first three days, then increase to 60 seconds.