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Amazing Abs Attack

Mäßig   10 minutes

Zielbereiche: Core

Ausrüstung: No Equipment

Amazing Abs Attack
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts Workouts ohne Ausrüstung
Beschreibung

A tight midsection not only looks great, it also helps improve your posture and balance. Give your inner stabilizing core muscles love and attention -- do this *a(b)mazing* fast-paced bodyweight workout!

Exercises

Satz 1: 1 Runde
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
25 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 seconds
Transition
Transition
10 seconds

Satz 2: 1 Runde
Exhale and crunch up. Extend your arms up and reach them toward your shins.
Ab Curls
30 seconds
90-90 Crunch Taps
90-90 Crunch Taps
20 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
25 seconds
Overhead Crunches
Overhead Crunches
25 seconds
Transition
Transition
10 seconds

Satz 3: 1 Runde
Bent Knee Twists
Bent Knee Twists
30 seconds
Cross Leg Obliques
Cross Leg Obliques
30 seconds
Oblique V-Sits
Oblique V-Sits
20 seconds
Transition
Transition
10 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
30 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 seconds
Transition
Transition
10 seconds
Kimura Sit-Ups
Kimura Sit-Ups
30 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
25 seconds
Lotus Crunches
Lotus Crunches
30 seconds
Transition
Transition
10 seconds

Satz 4: 1 Runde
Right Oblique Crunches
Right Oblique Crunches
40 seconds
Left Oblique Crunches
Left Oblique Crunches
40 seconds
Rest
Rest
15 seconds

Satz 5: 1 Runde
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
30 seconds

Workout Discussion

20 Mar
Great short workout. Will try to incorporate as frequently as possible
15 Apr
Really good! Just after a few weeks I’ve seen improvement!
12 Feb
not rest time add within two workout.
25 Jul
Go to ab workout !!
22 May
Definitely works
01 May
This is perfect
26 Mar
does this work is it hard, Brain surgery patient safe?
28 Dec
i like him
30 Sep
141/82
23 Sep
Fun and short workout
Alle Kommentare »

Erscheint in

abs & core
Bauch & Kern
bodyweight
Körpergewicht

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Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

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