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Abs at home in less than 20 minutes!

Exercises and Material

Abs at home in less than 20 minutes!

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

Session 1 – Monday

Abdominals at home, session 1

Exercise 1

Crunch on the ground hands behind the neck
Feet flat on the ground or raised on your sofa, lift your upper torso using the strength of your abdominals. Place your hands behind your neck, without pulling on your neck.
4×20 reps – 30 sec rest

Exercise 2

Weighted Crunch
Lie down with your back against the floor, knees bent and feet flat on the floor. Take a bottle of water in each hand, raise your arms towards the ceiling and push, with the strength of the abdominals, the two bottles upwards. Pause briefly and return to starting position. Be careful, do not lift your whole bust, only your shoulders and part of your upper back should come off the ground.
4×20 reps – 30 sec rest

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Exercise 3

Basin statement
Position yourself near a table or 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 roll up your pelvis so that your buttocks no longer touch the ground. Return to starting position.
4×20 reps – 30 secs

Exercise 4

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

Session 2 – Wednesday

Abdominal session 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 complete, rest for 1 min and resume. Realize, according to your form, 3 to 5 circuits.

Exercise 1

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

Exercise 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 stretched above your head and pointing behind you (not towards the ceiling). Throughout the set, keep your arms straight behind your head.
20 reps

Exercise 3

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

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Exercise 4

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

Exercise 5

Sheathing
Get into 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

Abs circuit at home

cardio abs

This session combines a muscular effort and a cardio effort. Great for burning fat! It is realized in the form of a circuit. Perform all the exercises in a row without rest, and take a minute of recovery at the end of each round.

Exercise 1

Combined Floor Crunch
Raise your chest and legs simultaneously, so that your knees are closer to your chest.
15 reps

Exercise 2

Group jump
Jump 10 times, bending and bringing your knees close to your chest.

Exercise 3

V-plank
Get into a plank position, resting on your hands and tiptoes. Bring your hands closer to your feet, moving only your hands. Return to starting position.
10 reps

Exercise 4

Cannonball
In the ventral plank position, resting on your hands and on your tiptoes, alternately bring your knees forward towards your chest, one leg after the other, without putting your foot on the ground. Return to starting position.
10 reps on each side

Exercise 5

Seated leg lift
Sitting on the edge of your sofa, hands resting on the edge, raise your knees towards your chest, pause slightly and return to the starting position.
20 reps

3 to 5 circuits – 1min rest

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