A 15-minute abdominal workout that can help you get a 6-pack without going to the gym – Lose 20 pounds in a month diet plan


6 pack training

With this exercise you will only need 15 minutes a day to get a 6 pack at home.

If you manage to do these workouts 3 times a week, then it will make you laugh the next day and give you a killer abdomen and get rid of belly fat.

Are you ready for work?

We recommend that you read: 20 Minute Exercises to Make Your Belly Fat Melt Like Snow

1- Sit down

6 pack training

Lying completely on the floor, without separating your legs from the floor and the force with your belly you have to get up until you reach 90º with your feet, the position of your arms is free. You should do 3 sets of 15 reps

2- Crunch your legs up

6 pack training

Feet raised to about 90 °, try to touch the tips of your toes with your hands. You will do 15 repetitions of 3 sets each.

3- Lifting the legs

6 pack training

With your body fully extended on the floor and your hands on your lower back (preventing curvature by performing this exercise) raise your legs fully extended until you reach 90º, when you go down, depending on your level, you may or may not touch the floor. and do this exercise for 15 reps for 3 sets.

Learn this too: The 10-day challenge of lifting and toning your buttocks

4- Crunch reverse

6 pack training

Touch the floor only with your back, arms and upper coccyx. Using your abdominal strength, push your back off the floor and return to your starting position. Do 3 sets of 15 reps.

5- Sliding bottom board

6 pack training

With your face down, arms outstretched and hands on the floor, place your feet on the glidigns and the movement begins with your legs fully extended and your knees close to your chest. Repeat this exercise for 20 reps in 3 sets.

6- Bicycle crunch

6 pack training

Lying on his back, with his hands behind his ears, he raises his knees so that his legs are parallel to the floor at 90 degrees, without lowering them. Stretch one leg, raise your head and squeeze, alternating your outstretched legs to count, one after the other. Repeat this exercise for 20 reps in 3 sets.

You may want to know: 10 simple exercises that will only take 15 minutes to keep fit

7- Oblique using a foam

6 pack training

Standing with your coccyx and hands as the only surface in contact with the floor, stretch your body and flex it, passing each time through one side of the foam. Perform 3 sets of 20 reps.

8- The ball between the legs and arms

6 pack training

This exercise is a combination of lifting the ball and lifting the legs, with the peculiarity of moving the ball from the legs to the arms and vice versa. Do this workout for 3 sets of 15 reps.

9- Stay with the ball

6 pack training

Same as the original sit up, but with the handicap of using heavy material, in this case a medicine ball. Follow this exercise for 15 repetitions of 3 sets.

10- The board

6 pack training

Start with a position as if you were lying on the floor, but only with your toes and forearms touching the floor. Make sure you support your own weight on these two extremities and keep your body as straight as possible at all times. Hold your abdomen tight for 30 seconds for the first three days, then increase to 60 seconds.

Continue reading: 10 workouts to get steel abs in less than 20 minutes

For more information, please like us on Facebook and share this abdominal workout with all your friends. They will thank you later when they receive a 6 pack.



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