Learn how to do an at home Ab workout with no equiptment!
You do not have to be an someone that goes to the gym everyday to complete this at home workout. This workout excersises obliques and increases your core strength in an easy way
Disclaimer: This Ab workout can be a new way to challenge yourself, if you are experiencing pains while working out stop workout immediately.
-Yoga mat (optional)
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Step 1: Step 1: Clear Space for Yoga Mat
Make sure you have enough space on the floor to place yoga mat flat on the surface and place yoga mat on floor vertically.
Move any furniture that might be in the way during your workout.
Step 2: Step 2: Get Timer Ready and Place Beside You
Set a 30 second timer on your phone and have it ready beside you for some of the 30 second interval workouts.
Step 3: Step 3: 30 Second Plank
Start with forearms on the floor with elbows directly below shoulders and arms parallel to your body at about shoulder width.
Press start on 30 second timer and hold for 30 seconds
Step 4: Step 4: 20 Bicycle Crunches
Lay on the mat with lower back directly on the floor
Place hands behind head and pull one knee in towards head with shoulder lifted off the ground
Straighten right leg and bring off the ground while turning your upper body to the left with right elbow going to the right knee
Same thing for the other side with opposite legs and arms
Step 5: Step 5: 30 Crunches
Lie on back with knees bent and feet flat on the ground
You can interlock your fingers behind your head with your thumbs facing towards your neck holding your elbows out wide
Use core to pull all the way until your shoulder blades are off the ground
Make sure your squeezing your core and not pulling your head with your palms or letting your elbows cave in
Step 6: Step 6: 20 Mountain Climbers
Start in a plank position with arms straight and body with shoulder over hands
Pull right knee in just below the chest
Go back to plank position and do the same with other leg
Keep on going until pace feels almost like running in a plank position
Step 7: Step 7: Side Planks for 30 Seconds on Each Side
Start on your side with your forearm on the floor placed right below your shoulder, your feet should be together and your other hand should be rested on your hip.
Hold this position without dropping hips or bending your legs
Press start on set timer and hold for 30 seconds
Then do the same for the other side.
Step 8: Step 8: 15 Leg Raises
Lie directly on back with arms flat on the ground on both sides of body and legs straight and together on the floor
Legs stay straight while lifting off the floor all the way up until your bottom is off of the floor
Then slowly lower your legs back down just above the floor without touching it.
Step 9: Step 9: 15 Knee Tuck Crunches
Sit on your bottom with both hands behind your and placed down on the matt,
your back should be leaned a little with your legs fully extended,
then bend your legs and pull them in towards your chest at the same time your upper body should pull in at the same time.
Hold for a few seconds then extend legs again without touching the matt, repeat for each crunch.
Step 10: Step 10: 15 Plank Jacks
Start in a plank position, shoulders over wrists and body in a straight line with your feet touching
Once you are in a stable plank position, jump your legs apart, then back together like a jumping jack motion.
Choose your own pace, but body should stay in the plank position the whole time.
Step 11: Step 11: Russian Twists for 30 Seconds
Start with bottom on the floor in a sitting position,
your upper body should be leaned in a 45 degree angle with your knees up and feet places on the mat.
Clasp your hands together and twist your upper body to whichever side you want to begin with and touch that side with clasped hands.