Abs at home in less than 20 minutes!

Abs at home in less than 20 minutes!

The abs, you can work them anywhere, a flat surface sufficient to perform a myriad of exercises. Above all, you can train them at home, without any equipment!
For those who want to tone their abdominal strap and find a flatter stomach, here are some abs sessions to do at home in less than 20 minutes . The program consists of 3 sessions, spread over the week, which will target muscle tone, help you have more visible abs and  a flatter stomach  !

Session 1 – Monday

Crunches at home, session 1

Exercise n ° 1

Crunch on the floor with your hands behind your neck
With your feet flat on the floor or raised on your sofa, lift your upper torso with the force of your abdominals. Place your hands behind your neck, without pulling on your neck. 
4×20 reps – 30 sec rest

Exercise n ° 2

Weighted crunch
Lying back against the floor, knees bent and feet flat on the floor. Hold a bottle of water in each hand, raise your arms towards the ceiling and push, with the force of the abdominals, the two bottles upwards. Take a short break and come back to the starting position. Be careful, do not raise your entire bust, only the shoulders and part of your upper back should lift off the ground.
4×20 reps – 30 sec rest

Exercise n ° 3

Pelvic survey
Position yourself near a table or on your sofa, so that you can stabilize yourself during the exercise. Lying on the floor, grab the underside of your sofa or the leg of a table. Then raise your legs, slightly bent, and curl the pelvis so that your buttocks are no longer touching the ground. Return to the starting position.
4×20 reps – 30 secs

Exercise n ° 4

Combined Crunch With your back
against the floor, place your hands behind your neck with your feet flat on the floor.
Simultaneously raise your shoulders and legs off the ground, bringing your knees closer to your chest. Return to the starting position.
4×20 reps – 30 sec rest

Session 2 – Wednesday

Abdominal workout at home

This session takes place in the form of a circuit, the goal being to perform all the exercises in a row, without rest time. Once the circuit is finished, rest 1 min and resume. Carry out 3 to 5 circuits, depending on your form.

Exercise n ° 1

Combined crunch
Simultaneously raise your chest and legs so that your knees are closer to your chest.
20 reps

Exercise n ° 2


Back arm crunch With your back against the floor, bend your knees and place your feet flat against the floor. Your arms should be extended above your head and pointed behind you (not towards the ceiling). Throughout the series, keep your arms straight behind your head.
20 reps

Exercise n ° 3

Isometric Support With your back
against the floor, knees bent and feet flat on the ground, push against your knees in isometric. The amplitude of the movement is reduced, it is a question of providing an isometric force. Push against your knees for 5 seconds and return to the starting position.
15 reps

Exercise n ° 4

Seated Leg Raise
Sitting on the edge of your sofa, hands flat on your sides, raise your knees towards your chest while remaining in a seated position.
20 reps

Exercise n ° 5

Strengthening
Position yourself in a horizontal plank position, elbows resting on the ground, and hold the position for 20 to 45 seconds depending on your resistance.

3 to 5 circuits – 1min

Session n ° 3 – Friday

Home abs circuit

Cardio abs

This session combines muscular effort and cardio effort. Ideal for burning fat! It is carried out in the form of a circuit. Perform all the exercises in a row with no rest time, and take a minute of cool down at the end of each round.

Exercise n ° 1

Combined Floor Crunch
Simultaneously raise your chest and legs so that your knees are closer to your chest.
15 reps

Exercise n ° 2

Tuck jump
Do 10 jumps, bending and bringing your knees well to your chest.

Exercise n ° 3

V
– Plank Position yourself in a plank position, resting on your hands and tiptoes. Bring your hands closer to your feet, moving only your hands. Return to the starting position.
10 reps

Exercise n ° 4

Canon Ball
In a prone plank position, resting on the hands and on the tiptoes, alternately advance your knees towards your chest, one leg after the other, without placing the foot on the ground. Return to the starting position.
10 reps on each side

Exercise n ° 5

Seated Leg Raise
Sitting on the edge of your sofa, with your hands resting on the edge, raise your knees towards your chest, pause briefly and return to the starting position.
20 reps

3 to 5 circuits – 1min rest

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