Don't have time to go to the gym? You can easily do this great ab workout at home in less than 10 minutes! Find out how to tone your abdominal muscles in a short time.
If you don’t want to waste time going to the gym, but really want to have a flat tummy. Try this 21st century ab workout to get bigger results in less time. In just 8-16 minutes in the morning you will tone your entire body and put it on “combat readiness”.
Below is an effective 8-exercise ab program based on modern pre-exhaustion techniques used by professional athletes in their training.
According to this method, after classical static exercises for general endurance, dynamic motor exercises follow.
So, let's start doing morning exercises for the abs and waist!
Ab exercises
Let us first analyze the technique of several classic exercises with complicated variations, so that your morning exercises remain moderately complex, varied and interesting for you.
Straight arm plank
Let's start with a regular static plank - the ideal way to pump up your abs quickly. Take a lying position as for push-ups, arms bent at the elbow, forearm on the floor. Hold this position for 45 seconds, the body should create a straight line, the abdominal muscles are tense, and maintain normal breathing.
This static exercise will fire up your muscles for the next exercise. Try to hold it in series for 20-30 seconds, then give the muscles a rest for 3-5 seconds and continue performing.
Straight arm plank
The complexity of the exercise can be increased by adding alternate touches with the opposite hand at the elbow and at the shoulder, while remaining in the plank.
For more prepared readers, we can offer alternate lifting of the arm or leg, also remaining in the plank position with straight arms. The greatest difficulty is the simultaneous lifting of opposite arms and legs as shown below.
Plank arm and leg raise
We also recommend paying attention to the reverse plank on straight arms, which perfectly includes the entire core, back muscles and buttocks.
Reverse plank on straight arms
Also try out a variation of the Plank Climber movement.
Side plank
Get ready to have your abs working harder than ever before. This simple exercise is more effective than crunches because it works the obliques with added strength and can quickly tone your body.
In addition, the side plank provides quality fatigue for subsequent exercises in the abdominal exercise series.
Straight arm side plank
Although you should hold this position for 30 seconds on each side, be sure to keep your torso in a straight line. Your hips should be raised and your chest out.
To increase the difficulty, you can add side plank crunches at the elbow, which also activate the core and back stabilizer muscles.
Side plank crunch on elbow
And of course all the side planks will work all of your abs and obliques.
Exercise “Mountaineer” or “Climber”
The following Climber exercise in this chain can be performed from a plank position on straight arms and in general has many variations with loops, bosu and fitball. Get into a prone position with your feet flat on the floor and pull your knee across your body toward your opposite elbow.
Target muscles : abdominal muscles (rectus and transverse abdominis, external and internal obliques)
Accessory muscles : gluteus maximus, hamstrings, rectus dorsi, pectoralis minor, serratus anterior, calf muscles, shoulder girdle muscles.
Fast climber
The climber exercise, or in other words, the running plank, is a complex multi-joint exercise that is best suited for toning your figure and getting rid of excess weight.
The exercise works the abs and lower body, and also, due to its intensity, helps burn subcutaneous fat. We also strengthen our heart and respiratory organs - this helps us become stronger and faster. Perform 20 to 30 movements in one hike.
Pulling your legs to your chest on a fitball
By this point, your abdominal muscles will already be a little tired from the previous exercises, so pay special attention to execution technique and control of coordination. The ideal combination of exercises for the abdominal muscles will include work on a fitball.
It will help you create additional stress on your abs by shifting your center of gravity closer to your chest, forcing your abdominal muscles to work at full capacity, and using the core and back stabilizer muscles to their full potential.
Pulling your legs to your chest on a fitball
Perform 10-15 reps of exercise ball reps. In practice, the Mountain Climber technique is most difficult to perform from this position.
You can add alternating lateral twists to the inclusive abdominal warm-up exercises in the morning or before training, which will not require much effort and will help you better feel the lateral abdominal muscles in static-dynamic work.
Alternating side crunches
Let's move on now to the most interesting part.
Exercises for weight loss for every day - a set of exercises
Next, I have selected different sets of exercises for you that can be used based on your goals. Also, you can adjust it for yourself (change, remove or add exercises). Daily exercise for weight loss gives excellent results to those who do it with full dedication.
For the abdomen (abs) and sides
First, do a general warm-up set of exercises for the whole body, and then proceed to the exercises shown in the video. The warming up complex may consist of various swinging movements of the arms, shoulders and legs. Rotation of the pelvis. Turns the body and neck. Mill exercise. Remember the school program (warm-up in physical education).
For legs, buttocks and thighs
Here it is also necessary to first warm up the whole body for 3 - 5 minutes, and then proceed to the target load on the buttocks, legs and thighs. Take your time, do good warm-up exercises, and then start loading.
Home exercise complex for abs
We recommend performing the proposed complexes in the morning before breakfast or in the gym before the main workout. By devoting no more than 1 minute to each exercise, you will complete the entire complex in less than 8 minutes.
Research has shown that abdominal exercises help achieve strength endurance. They also reduce the risk of lower back pain and injury.
We recommend increasing the number of laps to 3 and keeping the training time within a 20-minute interval.
Circular abdominal training (charging)
Circular - 3 rounds
of plank on straight arms
- 30 seconds
- Body Part: Press Equipment: No
Attention: you can change the position to an elbow stand at will.
Side plank
- 30 seconds on each side
- Body Part: Press Equipment: No
Pulling your legs to your chest on a fitball
- 10, 8, 6 reps
- Body part: Press Equipment: Fitball
Crunches with legs on a fitball
- 10, 8, 6 reps
- Body part: Press Equipment: Fitball
Butt lift
- 10, 8, 6 reps
- Body Part: Press Equipment: No
Raising legs to arms from a lying position
- 10, 8, 6 reps
- Body part: Press Equipment: Body weight
Pulling your legs to your chest on a horizontal bench
- 10, 8, 6 reps
- Body part: Press Equipment: Body weight
Alternating side crunches
- 10 per side
- Body Part: Press Equipment: No
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Feeling tired? Great! You did a great job! If you do this routine regularly, you will be amazed at how well you can work your abdominal muscles without standard boring crunches, additional equipment or a visit to the gym.
We also bring to your attention one of the most interesting complexes from one of the leaders of Russian trail running, Ekaterina Mityaeva.
These programs will help you create the abs of your dreams without leaving your home. Try these workouts, effectively work your abdominal muscles and the result of your hard work will simply amaze everyone around you.
Improved abdominal exercise
Side bends with dumbbells
- 3 sets of 10 reps
- Body part: Press Equipment: Dumbbells
Pulling your legs to your chest on a horizontal bench
- 3 sets of 15 reps
- Body part: Press Equipment: Body weight
Hanging Knee Raises
- 3 sets of 30 seconds
- Body Part: Press Equipment: No
Quadriceps stretch while kneeling
- 3 sets of 30 seconds
- Body part: Quadriceps Equipment: Body weight
Squats without weights
- 5 minutes max reps
- Body part: Quadriceps Equipment: Body weight
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It can be performed either in a circular format or sequentially. We recommend finishing this workout with work on the hips or buttocks, for example, a maximum number of squats without weights for 5 minutes. You can squat without a break or do it on the principle of 30 seconds work, 30 seconds rest.
A good addition to working out your abs at home would be to train the leg stabilizer muscles, which will help you maintain the required body position longer when fatigue accumulates and prolonged exercise occurs.
And the final abdominal workout focuses more on the lower abs. As you start trying our workouts, you will notice that the lower abs are more difficult to pump up than the upper abs. This is due to the fact that in the lower part of the rectus muscle there is a much thicker layer of fat, there are fewer nerves there, and the main load in everyday life and during training falls on the upper part of the muscle.
However, if you do special exercises for the lower abs, cubes will also appear there over time.
The benefits of exercise for weight loss
Exercise will help you not only lose weight, but also improve your health through additional physical activity. During charging, blood flow increases, as a result of which body tissues are saturated with nutrients and oxygen. Also, you warm up your ligaments, joints, muscles and other important parts of the body (preparing the body for work). A person who regularly exercises becomes more active in daily life and does not experience excessive fatigue during the day. Benefits of morning exercises:
- reduces the likelihood of injury during the day (due to the fact that the whole body is initially warmed up)
- helps you wake up faster (due to the fact that blood flow increases, as a result of which body tissues are saturated with nutrients and oxygen)
- increased performance of the body during the day
- improves health (the more you move, the better your health)
- improves mood
- accelerates weight loss (training on an empty stomach is the most effective in terms of burning fat, since blood sugar levels are low in the morning)
Benefits of evening exercise:
- helps to invigorate during the day (due to the fact that blood flow increases, as a result of which body tissues are saturated with nutrients and oxygen)
- improves health (the more you move, the better your health)
- speeds up weight loss (the more you move, the more calories you burn... and the more calories you burn, the faster you lose weight)
- allows you to dull hunger (during exercise, adrenaline and norepinephrine are released, which helps suppress hunger)
How to pump up your lower abs
Reverse crunches (reverse crunches)
- 3 sets of 20 reps
- Body part: Press Equipment: Body weight
Raising legs to arms from a lying position
- 3 sets of 20 reps
- Body part: Press Equipment: Body weight
Incline leg raises (reverse crunches)
- 3 sets of 20 reps
- Body part: Press Equipment: Body weight
Hanging Knee Raise
- 3 sets of 20 reps
- Body Part: Press Equipment: No
Abdominal vacuum
- 30 minutes
- Body part: Press Equipment: Body weight
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Tips for working out your abs
We also recommend including interval training in your program and choosing the right diet for yourself so as not to leave fat a single chance. In your diet, give preference to natural products, lean on fruits that reduce fat in your diet.
If you don’t have much free time to train, but want to get results, use short explosive interval training.
The ideal body is not difficult at all. The main thing is to maintain regularity! Spend 10 minutes a day doing this morning abdominal exercise and within a month you will notice the results when you look in the mirror at your sexy tummy!
Taking sports supplements - creatine, bcaa amino acid and pre-workout complexes - will also help you increase your strength. These sports nutrition products are specifically formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go ahead to conquer new heights!
How to start practicing at home?
Before you start exercising at home, you need to determine your % of subcutaneous fat and whether you have any injuries. After this, select the appropriate exercises. For example, if you have heart problems, a lot of excess fat (more than 35%), large protrusions, hernias, knee injuries and varicose veins, then in this case you should not do exercises at a very intense pace. Also, you should not jump or use shock. If you have any of these problems, then use the “exercise for obese or beginner women” - it will be further in the article.
