If toned abs and breathtaking body your 2020 goals, but you can’t dedicate hours at the gym, sweat no more. Dive into this quick 15-minute workout routine and get ready to get that sculpted core, which you have been eyeing in the magazines since ages.
This effective exercise routine is not only your key to a flat and sexy abdomen, rather, it will also work other muscles of the body, keeping you healthy and fit.
Tip: Always start with a warm-up exercise such as side steps, step-up or by stretching.
Note: Skipping rope will act as an adjunctive to each of these exercises for toned abs as it helps lose over-all body fat and work multiple muscles.
Lie down facing the ground with elbows placed perpendicularly straight underneath your shoulders. Now prop yourself up on elbows and ensure that your forearms are parallel to each other. Hold for 20 seconds and release. Repeat. Elbow planks strengthen your core by targeting obliques, transverse abdominis, rectus abdominis, and glutes.
Lie down on your back with your hands under your glutes. Bring your knees towards your chest, lifting feet upwards and glutes off the ground. For even quicker toned abs, attach a resistance band to a stationary object and loop it around your ankles. Reverse crunch targets lower rectus abdominis.
Lie down with lower back flat on the floor with hands resting on your sides. Lift legs off the floor, toes pointing forward. Pull your belly button towards your spine and lift one foot upwards and then the other. Repeat. For faster results, add a resistance tube around your ankles. Flutter kicks are a quick way to work lower rectus abdominis and hip flexor.
Booty Band Bridge Burners
Lie down on your back with legs bent. Place a booty band around your thighs. Placing your feet flat on the floor, lift your hips off the ground forming an inclined plane from your shoulders to knees. Now open your knees wide against resistance and then back to the centre. Repeat. This exercise works on lower rectus abdominis and glutes, giving you swoon-worthy toned abs.
This is a compound exercise which will set your core fat on fire. For this multi-muscle workout, get down on all fours. Placing your right foot near right hand, extend your left leg backwards. Keep your arms fixed in the same position and switch your legs. Repeat. This workout will give you much faster results if you add a resistance band around your ankles. Mountain climbers are a good way to increase endurance capacity and to work your lower abs. They target biceps, triceps, quads, hamstrings, glutes, and abdominals.
Lie down on your back with your arms extended above your head. Lift your legs towards the ceiling spreading them apart. Begin by lifting your shoulders and chopping your arms through your legs. Go back to the starting position and repeat. Adding a resistance band around your ankles will work your leg muscles faster. Crunch chops workout engages abdominal muscles, flatten, and tone belly. It targets glutes and rectus abdominis.
Standing Cross-Body Crunch
Stand with your hands behind your head or raised slightly above your head and feet hip-width apart. Bending your leg, lift your knee up. Rotate your torso and bring your opposite elbow forward touching your knee. Repeat the same with another knee. If you’re looking for faster and better results, feel free to add resistance bands to this simple workout. Cross-body crunches involve hamstrings, oblique muscles, quads, and abs.