Use a gallon of water as a weight.
A nice looking core, flat belly, six pack or trim waistline is a fitness goal that many of us desire. Fortunately, with a bit of dedication and commitment, you can make it happen! Even better, you can make it happen at home, without any equipment, in less than 20 minutes. I suggest doing an ab workout 2 to 3 times per week if you are really trying to change your abs. 250/500 reps is the way to go!
Perform each exercise for 90 seconds. Finish all of the exercises, take a one-minute break, and then repeat. If you are using a heavy weight to build muscle, move at a slower pace. If you are using a lighter weight, you may go at a faster pace to build endurance.
When you finish this workout, post your time below. Next time you come back to the site, you will be able to reference it.
Pilates Crunch – Click to view the video
Let’s get that core nice and warm…
Muscles Worked: Abdominal muscles, back muscles.
Reverse Crunch – Click to view the video
90 seconds… You got it…
Muscles Worked: Abs, lower back.
Ab Twist (Dumbbell) – Click to view the video
Time for your obliques to get some attention.
Muscles Worked: Abdominal muscles, back muscles.
If you don’t have a dumbbell, you can use a book, a gallon of water or another approximate 10 pound object.
Ab Planks – Click to view the video
Hold your back straight. Try to hold for 90 seconds, but take a break when you need to.
Muscles Worked:Abdominal muscles, back muscles, lower leg muscles, triceps.
Flutter Kicks – Click to view the video
Keep your shoulder blades off the ground to keep your abs tight.
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors.
Don’t forget to repeat the circuit!
Nice work! Post your time below to track your time on Facebook and encourage others!
Click here to find out how to optimize your post-workout recovery!
