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.
For fast weight loss
Exercises for weight loss at home are performed in the morning, before breakfast.
To lose weight on your sides:
- While kneeling, bend in different directions. Arms extended above head.
- While standing, make circular movements with your body. Hands on the back of the head.
- Upper body rotation. The lower one should remain as motionless as possible. In this case, it is necessary to ensure that there is a deflection in the waist.
- In a standing position, do a stretch - bend in one direction and the other to the limit, holding your hands on the back of your head. You need to stay for 30 seconds.
- Running in place with knees raised – 1-2 minutes.
To pump up the leg muscles:
- Swing your legs to the side and to the side. You need to do the exercise slowly, tensing your muscles. Do 10-20 swings for each leg.
- Knee rotation. Each way 10 times. It is important to hold the kneecaps with your hands and take the correct position - chest forward and back straight, knees should be bent.
- Shallow squats. Repeat – 20 times.
For hands:
- Shoulder rotation. The back needs to be straightened, the arms are pressed to the body and the shoulders are rotated in a circular motion in each direction 10 times.
- Elbow rotation. Your arms need to be straightened, elbows bent and fingers folded into a fist. The forearms are rotated in 5 circles in different directions.
- "Castle" behind. One hand needs to be thrown behind your back from above, the other from below. Fingers clasp behind back. You need to stay in this position for 20-30 seconds.
- The arms are straightened and spread to the sides. Rotation is carried out along the axis 20-30 times.
Movements to restore flexibility of the body:
- Rotate your body in a circle. Initially, you need to straighten up, put your hands on your sides and start the exercise. You should stretch your back. Perform 15–20 repetitions.
- The body is tilted forward and backward 15 times. When bending forward, you should try to reach the floor with your hands.
- The body is tilted forward at a right angle, arms are spread to the sides. You need to imitate the movements of a helicopter, turning your body to the right and left.
To quickly achieve results, more difficult exercises are added to the complex:
- push-ups from the floor 15 – 20 times;
- lifts and twists to the right and left;
- press;
- swinging your legs using gymnastics bands;
- jumping rope 15-20 minutes;
- squats and lunges with dumbbells.
If you need to lose weight before an important event, it is recommended to perform 5-8 exercises from the list every day, devoting at least 20 minutes to exercise. Efficiency is achieved by increasing the number of repetitions. On the first day, a minimum number of repetitions is used, but each time they increase by 4-10 approaches. It is important to monitor your well-being.
Don't miss the most popular article in the section: Body drying for girls. Training program, detailed nutrition menu for the month by day.
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.
Flat stomach 5 minutes a day in 10 days. Flat stomach at home in 10 days:
Save it and get busy?
After pregnancy and childbirth, a woman’s figure changes: a layer of fat appears, muscles stretch. Simple exercises will help make your tummy toned and neat. All exercises are performed while exhaling, the abdominal muscles are tense.
Standing on all fours, exhale, arch your back in a “Cat” manner, pull in your stomach and hold for 4 counts. Repeat 5-10 times.
Sitting on the mat, lean your back on your hands. Lift your straightened right leg up, hold for 4 counts and slowly lower it. Repeat for each leg 5-10 times.
Lying on the floor, spread your arms to the sides, bend your knees and press your knees to your chest, then raise your legs vertically (knees remain bent. Lower your legs to one side or the other until your knees touch the floor. Repeat 5-10 times per each side.
Lie on your back, raise your arms up. Press your back tightly to the floor. Use your feet (toes and toes) to hold the book. Press your knees toward your stomach and lift your legs perpendicular to your body. Describe circles with your feet in one direction and the other, gradually increasing their radius.
Lie on your back, arms along your body, back firmly pressed to the floor, chin pressed to your chest. Press your knees to your chest, then straighten your legs perpendicular to your stomach and make a scissoring motion with your legs. Then bend your knees again and carefully lower them to the floor.
Get on your knees with your hands on your hips. Raise your right arm above your head, reach up behind your arm, exhale, pull in your stomach and bend to the left 5 times. Return to the starting position, raise your left arm and do the exercise to the right. Do 3-5 times in each direction.
Get on your knees. Swinging your arms in the opposite direction, sit on the floor to the right of your feet, straighten up and sit to the left. Repeat 5-10 times in each direction.
Sit on the floor with your legs straight, hands behind your head. Bend your legs and pull them to your chest, turn your torso and head to the left so that your right elbow touches your left knee. The same thing in the other direction.
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.
Exercises for losing belly fat: effective exercises
The stomach is the most difficult part of the body to lose weight. Therefore, special emphasis is placed on it. Sometimes the complex is built with an emphasis on this zone. We offer several effective exercises.
- Walk in place for half a minute. Inhale – take 4 steps. Exhale – again 4 steps. Try to raise your knees higher.
- Lie down on your back. Place your feet on the floor with your legs bent. Raise your pelvis, then lower it. Alternate movements several times.
- From the same position (lying on your back), raise your legs up. Straighten them, forming a 90-degree angle. Freeze, then lower your legs to the starting position (smoothly). If there are any misunderstandings, morning exercises for weight loss video will help.
- Stand up straight. Straighten your back (hands on your waist). Keep your stomach pulled in. Do alternating lunges in front of you with your legs. They need to be placed as far away as possible.
- From the same position as described above, swing your legs alternately. Try to raise them higher.
- Lie flat on your back. Place your hands behind your back too. Alternately protrude and retract your stomach. At the same time, press on the abdominal wall with your hands.
- Do some deep squats. Hands are at chest level. Stand with your feet firmly on the floor. Exhale while squatting, inhale while returning to the starting position.
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.
For beginners
Some health problems can be corrected by doing morning exercises.
Beginners should follow some rules:
- exercise is divided into 3 stages: warm-up, main part and final exercises;
- You can prepare your body for physical activity without getting out of bed - stretching, tilting your head and body forward and backward at a slow pace;
- after warming up, you can perform morning procedures - washing, brushing your teeth, and proceed to the main part;
- each case will require a specific set of exercises. You can choose them yourself, or in consultation with a specialist.
Simple movements for beginners:
- Tilt the head and torso to the sides alternately.
- Rotation of the arms - fingers touch the shoulders and make circular movements with the elbows.
- "Lock". Hands are clasped in the hands and turned towards and away from you.
- Bend your torso forward – you need to touch the floor with your fingers.
- Tilts right - left. One hand is raised up, the other is on the waist. After 2 tilts the position is changed.
- Squats – 3 sets of 10 reps.
- Swing your legs. A chair will be required. Holding the back of the chair with your hands, the leg is pulled back in a straight position. Another option is forward lunges with a deep squat.
To strengthen your core muscles, you can do a “plank”, as well as pump up your abs and do push-ups from the floor or wall. The entire charging takes about 15-20 minutes.
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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Flat stomach in 2 weeks. Ab workout video
Do you want the perfect tummy? Do you dream of beautiful abs? Then these exercises are for you! Take just a few minutes of your time to achieve the perfect body. In just 2 weeks your tummy will be flat and beautiful. You can train without leaving your home.
1 step.
We sit on the edge of the sofa, rest our hands on the sofa and straighten our legs in front of us (without touching the floor) and begin to bend our legs towards ourselves and straighten them back, and so on for 20 repetitions. If you want a flat tummy, don’t be lazy!
Step 2.
We lie down on the floor (on our back), rest our heads on the sofa, hold the edge of the sofa with our hands and begin to raise our legs 90 degrees to the floor... we repeat this exercise 20 times. This exercise burns waist fat very quickly!
Step 3.
Without changing position, we raise our legs from the floor and perform the well-known bicycle exercise (with our legs suspended and as if we were pedaling). Also 20 times. Done? You can take a break, but not for long: a minute.
Step 4
We continue lying in the same position. The legs are bent at the knees, and we try to reach the chest with our knees, performing rocking movements, up to the chest and back to the floor, 20 movements!
Step 5
Let's change the position. Feet on the sofa, we lie on the floor on our backs. Hands together and reach with your hands to your knees and back. 20 times.
Step 6
We lie down in position (STEP 5) on our back, legs on the sofa, hands behind our head and alternately to the left and to the right we make twisting movements so that the left (right) hand is as close as possible to the right (left) leg. 20 times.
Step 7
After that, hands together in front of us, without changing position, we do the same thing, only now we move our hands either behind the right or left leg, 20 times.
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!
Charging rules
If you decide to do exercises in the morning, then it must be on an empty stomach (before meals). Before charging, you need to drink a glass of water, because during sleep the body lost water and became a little dehydrated. If this is evening exercises, then you can do it at any time. Do it at an intense pace, as the duration is only 15 – 20 minutes. It is necessary to work the whole body.
If we put everything in order, the recommendations are as follows:
- For the first 3 to 5 minutes, exercise at an easy pace to warm up. Next 10 - 15 minutes at an intense pace to burn as many calories as possible
- To get results, it must be done every day (there are no days off here)
- Use exercises that involve large muscle groups (thereby increasing your energy expenditure)
- At the end you can stretch for 2 - 3 minutes.
