Ten 20 Minutes Ab Workouts At Home with No Equipment

This fall I was approached by fitness writer Evlin Symon to publish on my site.  I have felt the need to have more "how to" articles, so I am happy to work with Evlin on this piece.  I will add up front that persons just starting any exercise program should first schedule a visit with their healthcare and fitness providers to ensure a proper program for their needs. 

INTRODUCTION

How many times did you include exercising or losing weight, getting tight abs into your New Year’s resolution? Too many times. We have all been there. We always choose winter to work on our body in order to be in the best shape for the summer. However, we always give up. The reason people give up easily is because they either don’t do adequate exercises, and they don’t see any progress or they don’t have time.

Also, people usually think they need to do exercise that include an only abdominal area to get toned stomach. The truth is; you need a workout plan that will include all muscles in your body. This type of plan strengthens your core, tones your abs and sculpts your entire figure. You can get toned abs without spending hours in the gym. All you need is 20 minutes of your time (and you always have 20 minutes) and that is it. This article will show you simple workouts you can do everywhere you want, and you don’t need any equipment for them, only your willpower to improve your lifestyle fitness.

WORKOUT #1

Exercises:

·      Bicycle crunch leg drops

·      Plank tucks and downward dog walk

·      Back bow toe touches

·      Leg pedals (alternating directions)

·      Upward facing plank and leg lifts

·      2 oblique crunches and bridge

·      Single leg drops

·      Circle crunches (alternating directions)

·      Bicycle crunches

·      Mini scissors.

 

You should be able to do every exercise for 50 seconds. And transition time between the exercises should be 10 seconds. Repeat this circuit twice.

WORKOUT #2

Exercises:

  • 15 ab crunches
  • 30 seconds of rest
  • 15 side crunches – right side
  • 30 seconds of rest
  • 15 side crunches – left side
  • 30 seconds of rest
  • 15 reverse crunches
  • 30 seconds of rest.

Do 5 sets of this workout routine.

WORKOUT #3

Exercises:

  • 12 McGill curl-ups – right leg bent
  • 30 seconds of rest
  • 12 McGill curl-ups – left leg bent
  • 30 seconds of rest
  • 30 seconds of Flutter kicks
  • 30 seconds of rest
  • Bicycle exercises (30 reps)
  • 30 seconds of rest.
bike crunch.png

Do 5 sets of this circuit.

WORKOUT #4

Exercises:

  • 15 V-ups
  • Plank for 30 seconds
  • Right side plank
  • Left side plank.

You should rest for 30 seconds between exercises and do this workout routine in 5 sets.

WORKOUT #5

Exercises:

  • 15 V-ups
  • Plank for 30 seconds
  • Right side plank
  • Left side plank.

You should rest for 30 seconds between exercises and do this workout routine in 5 sets

WORKOUT #6

Exercises:

  • Circuit one:
  1. cat cow series
  2. bird dog
  3. alternating backward lunge with side stretch
  • Circuit two:
  1. elbow plank side step
  2. squat with overhead reach
  3. rotating deadlift
  • Circuit three:
  1. single-leg touch
  2. side elbow plank
  3. Full-body Bridge.

Before you do this workout routine, you should warm up.

Do each circuit twice.

WORKOUT #7

Exercises:

  • Reverse lunges with knee-up hop
  • Plank with hip extension and flexion
  • Ice-skaters
  • Plank with lateral flexion
  • Alternating jump lunges
  • Plank with hip rotation
  • Squat jumps
  • Single-leg pelvic raises.

Repeat every exercise 20 times. Also, do three circuits of entire routine and have one minute of rest between each circuit.

WORKOUT #8

Exercises:

  • Twisted inchworm push-up – 15 reps on each side
  • Yogi bicycle – 15 reps on each side
  • Side plank crunch – 15 reps on each side
  • Ankle touch – repeat 20 times
  • Flip dog knee Pull – 15 reps on each side.

Repeat the circuit three times.

WORKOUT #9

Exercises:

  • 1 plank and standing oblique planks
  • Leg lifts
  • Side crunches
  • Cross over planks.

Repeat each exercise 5 times, and do the entire circuit three times.

WORKOUT #10

Exercises:

  • Legs up crunch
  • Two-point box
  • Leg lower
  • Hip raise
  • Side crunch
  • Single leg over.

Repeat all exercises five times and do the workout routine twice.

 

Conclusions

To get toned abs, you don’t need to spend hours in the gym. Workout routines from this article can be done everywhere, and you don’t need special equipment. Plus, since there is no fat target burn, exercises showed in this article sculpt your entire bad and make your abs tighter.

Reference

https://www.consumerhealthdigest.com/workouts/

http://www.boot-camp-fitness-guide.com/20-minute-ab-workout.html

http://www.popsugar.com.au/fitness/20-Minute-Ab-Core-Exercise-Workout-Circuit-36402772#photo-36402771

http://www.stuff.co.nz/life-style/well-good/teach-me/69969388/the-20minute-workout-to-lose-your-love-handles

Author Bio:

Evlin Symon is a freelance health writer from New Jersey. She enjoys learning about a wide variety of wellness issues and staying up-to-date on the latest research. She is the author of many active blogs. You can find her on Facebook and Twitter.

Evlin Symon is a freelance health writer from New Jersey. She enjoys learning about a wide variety of wellness issues and staying up-to-date on the latest research. She is the author of many active blogs. You can find her on Facebook and Twitter.