Who knew you could achieve a total home workout to flatten abs in only 10 minutes? An hour vs. 10 minutes of exercising daily – I will most certainly take the latter any day!
The first time I came across this program, I couldn’t believe it myself. But I thought I wouldn’t lose anything if I tried it out, would I. To exercise for a fraction of the time you’re used to and STILL get the same results (or even better) seemed like a good deal to me.
After doing it for a while, I am excited to share that it did work for me. How exactly did I perform the home workout to flatten abs in just 10 minutes? I’ll tell you how.
If you’re dead-serious about how to get six pack abs, then you should be prepared to try anything. I’m not suggesting you spend all your money on ab training equipment or expensive gym memberships. I’m not saying that at all.
With money and time saved, you will, however, need to invest some serious effort. It’s just like that saying – no pain no gain!
First thing you need to remember is that you should perform your home workout to flatten abs directly before a meal. Why? Imagine yourself walking through the Sahara. After a period of time, you will have the urge to drink.
Similarly, our muscles crave for nourishment right after an intense workout. As you appease your muscles’ “hunger” with food, you’re actually conditioning them to build more mass. That’s why it would be best if you incorporated a decent amount of protein into your post-workout meals.
For your actual workout, lie down on the floor and begin with 50 basic crunches. Do them faster than you normally would, but try to maintain your form.
Your home workout to flatten abs doesn’t stop there. Immediately after doing your crunches, do 25 leg raises before completing another set of 50 crunches. Halfway through, I’m sure you’ll start to feel your muscles burning – and trust me, you WANT that to happen.
Don’t call it quits just yet because there’s still plenty of time left over for 50 reps of bicycle exercises. That makes 25 for each side crunch and knee-bend combination. End your routine with 50 more crunches and then you can call it a day.
The bottomline truth about 6 pack abs is this: I know it can be kind of intense at first, but if you think about the time you’re going to save everyday, you’ll start to feel it’s all worth it. Once you’ve gotten the hang of it, your home workout to flatten abs will become easy. Push yourself during that small amount of time and you’ll enjoy the fruits of your labor very soon.
2 Things You’ll Need for an Effective At Home Abs Workout
Did you know that an at home abs workout is just as effective as training at the gym? Forget about throwing on your signature gym clothes and driving through traffic. Don’t you think it’s great that you can do your six pack abs workout without even leaving your house?
Think about it. Sure, you can pay for special gym privileges or spend a wad of cash on the coolest exercise equipment. But even those things can’t guarantee you ripped abs.
Put away your wallet and consider these 2 key components for a second.
1. Knowledge. Do you believe that he/she who has the knowledge has the power? I certainly do! Nowadays, it’s so easy to get information on practically anything – and that includes abdominal muscles training. Make time and start to do some research on how you can productively carry out an at home abs workout without having to spend a dime. Continuous learning will only get you to your goal faster.
2. Dedication. This is definitely not something you can buy at the shop around the corner. You must commit to your six pack abs workout and follow through to the end. Wanting rock solid abs is a CHOICE, and you have to stick to that choice to make it happen.
Start off by choosing a specific workout space in your home. This will make it easier for you to adhere to a good workout habit. Each time you enter that space, you will feel instantly motivated.
The only two things that I consider as good investments for an at home abs workout are the yoga mat and exercise ball. They are hardly expensive and you can use them for other kinds of muscle-targeting exercises as well.
Kick off your abdominal muscles training by doing 3 abs exercises every other day. To avoid straining your muscles, don’t forget to rest in between.
Begin your six pack abs workout with these three easy exercises:
- Bicycles. For this exercise, you need to lie flat on your yoga mat. Place your hands next to your head with palms facing upward. Alternately bend your knees and begin a suspended cycling motion. Meanwhile, try to touch your right elbow to your left knee as it draws near your torso, then again with the other side.
- Ball Crunches. To continue with your at home abs workout, take your exercise ball and sit on it. Slowly lean back and allow the ball to roll under you. Stop when the arch of your back is resting comfortably on the ball. With both feet flat on the floor, perform regular crunches. Always remember to keep those abdominal muscles tight.
- Full Body Crunches. With this exercise, I’ll need you to lie back down on your mat. Rest both hands over your chest and bend your knees so that your feet are flat on the ground. Lift your shoulder blades off the floor a few inches as you pull your knees in at the same time. Hold it right there for as long as you can and then slowly go back to where you started.
Remember to start slow and finish hard. I know you’re EAGER to get those six pack abs. But you have to LISTEN TO YOUR BODY. Putting your safety first is the best way to execute your at home abs workout.
9 Great Ways to Work Out Abs
Signing up at the gym or paying for personal trainer services aren’t the only ways to work out abs. The good news is that you can do any of these 9 great exercises without even leaving your home or using any expensive equipment.
1. Ab Crunches. Lie on the floor and put your hands across your chest. With your legs parted slightly, bend those knees and plant both feet firmly on the ground. Lift your torso until you reach a 45-degree angle and hold it there for a few seconds. Lower yourself back down and repeat.
2. Frog Leg Crunches. Aside from your usual crunches, this is one of the many great ways to work out abs. Lie on the floor, cross your hands over your chest, and form a diamond with your legs by pulling your feet inward until the soles are touching. Try to keep your outer thighs, knees and calves as close to the floor as possible. Coil your pelvis, lift your shoulders upward, and hold it for a few seconds before going back down.
3. Crossover Crunches. Assume the crunch position. Instead of going straight up, try moving diagonally, doing both sides interchangeably. This serves as a great workout for your obliques.
4. Raised Leg Crunches. Different crunch variations are great ways to work out abs, so utilize as many as possible. Lie on the floor and place both legs up on a chair, keeping your thighs perpendicular to the ground. With both hands across your chest, raise your upper body toward your knees and hold it there. Slowly go back down and start over.
5. Raised Leg Knee-ins. Lie on the floor and slip your palms beneath your hips. Raise your legs a couple of inches off the ground while keeping them straight. Pull in your left knee close to your upper body, hold it for a second, lower it back next to your other leg, and then do the same with your right knee.
6. Hanging Single Knee Raises. These moves, although a little more challenging than the other exercises, are effective ways to work out abs. With your body dangling from a chin-up bar, hold tight with both hands, palms facing outward, shoulder-width apart.Without swinging your body too much, raise a knee toward your torso and lower it back down. Repeat with the other knee.
7. V-Spread Toe Touches. Lie back on the floor, raise your legs up to 90 degrees, and spread them to form a V. Lift your shoulders toward the direction of one leg, stretch out your arms, touch your toes, and hold it for a second. Go back down and repeat on the other side.
8. Hanging Knee Raise Crossovers. This works very much like #6, but instead of lifting one knee at a time, you lift both. Don’t forget to twist to one side and then the other each time you bring those knees up. These added moves are fantastic ways to work out abs.
9. Vacuums. You can do this technique while sitting on your heels or in a standing position. As you exhale, tighten your abdominal muscles. Hold it for a couple of seconds, take a deep breath, and start all over. This exercise is very beneficial for your abs, lungs, and other parts of your body as well.
These 9 ways to work out abs are definitely going to make you look good and FEEL GOOD!
1. Ab Crunches. Lie on the floor and put your hands across your chest. With your legs parted slightly, bend those knees and plant both feet firmly on the ground. Lift your torso until you reach a 45-degree angle and hold it there for a few seconds. Lower yourself back down and repeat.
2. Frog Leg Crunches. Aside from your usual crunches, this is one of the many great ways to work out abs. Lie on the floor, cross your hands over your chest, and form a diamond with your legs by pulling your feet inward until the soles are touching. Try to keep your outer thighs, knees and calves as close to the floor as possible. Coil your pelvis, lift your shoulders upward, and hold it for a few seconds before going back down.
3. Crossover Crunches. Assume the crunch position. Instead of going straight up, try moving diagonally, doing both sides interchangeably. This serves as a great workout for your obliques.
4. Raised Leg Crunches. Different crunch variations are great ways to work out abs, so utilize as many as possible. Lie on the floor and place both legs up on a chair, keeping your thighs perpendicular to the ground. With both hands across your chest, raise your upper body toward your knees and hold it there. Slowly go back down and start over.
5. Raised Leg Knee-ins. Lie on the floor and slip your palms beneath your hips. Raise your legs a couple of inches off the ground while keeping them straight. Pull in your left knee close to your upper body, hold it for a second, lower it back next to your other leg, and then do the same with your right knee.
6. Hanging Single Knee Raises. These moves, although a little more challenging than the other exercises, are effective ways to work out abs. With your body dangling from a chin-up bar, hold tight with both hands, palms facing outward, shoulder-width apart.Without swinging your body too much, raise a knee toward your torso and lower it back down. Repeat with the other knee.
7. V-Spread Toe Touches. Lie back on the floor, raise your legs up to 90 degrees, and spread them to form a V. Lift your shoulders toward the direction of one leg, stretch out your arms, touch your toes, and hold it for a second. Go back down and repeat on the other side.
8. Hanging Knee Raise Crossovers. This works very much like #6, but instead of lifting one knee at a time, you lift both. Don’t forget to twist to one side and then the other each time you bring those knees up. These added moves are fantastic ways to work out abs.
9. Vacuums. You can do this technique while sitting on your heels or in a standing position. As you exhale, tighten your abdominal muscles. Hold it for a couple of seconds, take a deep breath, and start all over. This exercise is very beneficial for your abs, lungs, and other parts of your body as well.
These 9 ways to work out abs are definitely going to make you look good and FEEL GOOD!
Top 4 Exercises for Washboard Abs
I wouldn’t be surprised at all if you’re still searching for the best exercises for washboard abs. Otherwise, you won’t even be on this page. Don’t worry, you’ll find out really soon.
Let me first underline, however, the importance of regular full body workouts and a healthy diet in direct relation to performing abdominal muscle exercises. Washboard abs are direct results of the combination of these three strategies. Relying on just one strategy will only make it harder for you to achieve the sexy midsection you desire.
Upon implementing a cardiovascular program and healthy meal plan, it would be best to simultaneously integrate abdominal-targeting workouts. Here are the top 4 exercises for washboard abs you can do:
- Ball Crunches
- Full Body Crunches
- Bicycles
- Weighted Sit Ups
Past studies have shown that these exercises, whether done on their own or in combination with each other, are the most effective workouts for your abdominals. Why? Because they work almost every part of your abdominal muscles, involve other body parts as well, and promote other beneficial tasks such as balance and strength resistance. More importantly, you won’t need any complicated gym equipment to successfully perform any of these exercises for washboard abs.
Make sure you start off with only 5 reps of every exercise and work your way up to 20 as you advance. To really define your abs and burn that unwanted belly fat, go through 3 sets of each 3-4 times a week. How do you do each one precisely You’ll find simple directions just below:
Ball Crunches
1. Plant your feet firmly on the ground and sit on an exercise ball.
2. Slowly lean backward until your torso and thighs are parallel to the ground.
3. Raise your upper body while keeping your ab muscles taut.
4. When you reach a 45 degree incline, hold it for a second, and then lie back on the ball.
Full Body Crunches
1. Lie down on the floor.
2. Bend those knees while placing your arms across your chest.
3. Remember to keep those abdominal muscles taut.
4. Lift your shoulders a few inches off the floor while pulling your knees in at the same time.
5. Hold it for a few seconds and then go back to your starting position.
Bicycles
1. Lie back down on the floor.
2. Lift those knees up while you slightly touch your fingers to your ears.
3. Perform cycling movements in mid air with both legs.
4. As your right knee draws in, lift and twist to the left so that your left elbow touches it; do the same on the other side.
Weighted Sit Ups
1. Lie back down and keep both knees bent.
2. With a small weight simulator, like a can of food or water bottle, hold it in front of you by crossing your arms over your chest.
3. Come up as you would with a regular sit up and hold it for a few seconds before going back down.
Once you start your abs training, you’ll soon discover that these exercises for washboard abs are pretty simple but can still work up a sweat. Perform them recurrently and before you know it, you’ll be donning those rock hard abs for all to see.
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