In the faster-is-better world we live in, carving out 30 to 45 minutes a day for a good workout can seem like a major challenge — and that can totally mess with your quest for a strong core. Enter: the 7-minute workout.
This strategic, super-effective form of high-intensity circuit training is supported by science. To complement the original and give you even more 7-minute options, we consulted with a pro.
Yusuf Jeffers, certified personal trainer and Head Coach at Tone House in NYC, created a companion ab workout that requires only your body weight.
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A killer combo of core-strengthening moves and cardio, this circuit is designed to “attack” not only your abs and obliques but also the muscles in your back, your pelvic floor, and even your shoulders, says Jeffers.
“If you’re training for a sport — or just for everyday life — you usually don’t use any one muscle in isolation, ” he says. “This correlates closer to actual, functional movements.”
And that’s a good thing: While crunches certainly strengthen your abs, your body benefits more — by torching more calories, for example — from movements that recruit more than one muscle group.
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Though it’s important to remember that high-intensity interval training isn’t meant to be a daily workout, it’s a great tool to have in your exercise arsenal, particularly on days when you’ve only got 7 minutes to spare.
Perform each move below for 30 seconds, resting for 5 to 10 seconds in between. Expect to do anywhere from 15 to 20 reps, but remember that quality
Don’t stress if your rep count is on the lower end the first couple of times you try this — there’s always room to improve. If time allows, you can repeat the circuit 2 or 3 times.
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With this circuit, go big or go home. Try to work at the highest possible intensity for as many reps as you can manage in 30 seconds without sacrificing proper form.
Stand with feet shoulder-width apart and core engaged. Shift weight onto right leg and lift left knee, bending left leg to a 90-degree angle. Keep arms in front of you as if you’re climbing a ladder.
Extend left arm overhead as you push off right foot. Explosively lift right knee until it’s level with your hips. Pull hand down as you lower your right leg. Repeat on the other side.
Exercise Home Ab Workout You Can Do Everyday
Lie faceup with fingertips behind ears and legs extended. Lift legs until feet are about 6 inches off the floor. Engage core and lift shoulder blades off the floor.
Come up like you’re doing a regular crunch while also pulling knees in toward chest. Careful not to pull on your neck — use your abs to lift. Reverse the movement to return to starting position.
Lie faceup with knees bent and feet flat on the floor. Place arms on the floor by your sides, palms facing down. Keep head and shoulders firmly planted on the floor. As you inhale, press through your feet. As you exhale, squeeze glutes to lift hips off the floor.
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Lie faceup with fingertips behind ears, knees bent at a 90-degree angle, both feet off the floor. Lift head and shoulders off the floor.
Bring right elbow to left knee as you extend right leg straight. Quickly reverse the movement to repeat on the other side, bringing left elbow to right knee. Continue to alternate.
Stand tall with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running in place.
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Bring knees to the same height as hips, thighs parallel to the floor. Try not to lean back. Stay on the balls of your feet and alternate legs as quickly as possible.
Lie faceup with arms at your sides, palms facing the floor. Bend knees so hips and knees form 90-degree angles. Engage core.
Activate lower abs to lift hips off the floor, bringing knees toward chest. Lower back down to starting position as slowly as possible to keep your lower abs engaged.
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Start in high plank position with core tight and hands directly under shoulders. Keep core engaged to stabilize hips as you drive right knee toward chest.
Lie faceup with arms straight out to sides (so your body forms a T) and legs extended. Raise both legs toward the ceiling until they’re perpendicular to the floor.
Without lifting head or shoulders off the floor, lower both legs to the right, as close to the floor as you can get without losing form. Reverse the movement to lower both legs to the left. Continue to alternate like — you guessed it — windshield wipers.
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Stand with feet together, elbows bent, palms facing up. Quickly jump feet apart and pump arms up toward the ceiling (like you’re raising the roof). Reverse the movement and repeat as fast as you can.
Start in high plank position with hands directly under shoulders. Engage core and lift hips high as you jump your straight legs forward.
At this point, your body should look like an upside-down V. If hamstrings are too tight to fully extend legs, keep a slight bend in knees. Jump back to starting position.
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Lie faceup with arms at your sides. Engage core and sit up. Raise right hand and left leg simultaneously. Touch right fingertips to left toes. Return to starting position and repeat with the opposite hand and leg.
Finish strong with an isometric hold. Lie faceup with arms by your sides and legs extended. Engage your abs and lift shoulder blades and legs off the floor.
Keep your lower back pressed into the floor throughout the exercise — the closer your legs are to the floor, the more challenging this is. Hold this posture for 30 seconds.
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Now it’s time to put it all together. Perform as many reps as possible of each exercise, for 30 seconds each. Rest for 5 seconds between exercises. Repeat the circuit 2 or 3 times as desired.Core workouts play a key role in maintaining our overall strength, making them essential for just about any athlete. Whether you’re a runner, bodybuilder, dancer or any other type of athlete, incorporating core exercises on a regular basis will help you stay at the top of your game.
Luckily, ab workouts don’t have to require heavy weights or fancy equipment. Some of the most beneficial workouts consist of core exercises that require nothing other than your body weight.
Good core workouts target all of the muscle groups in your core. Many athletes make the mistake of only working the rectus abdominis, which is the large “6 pack” muscles on the front of your core. Toning your abs might help your muscles show, but it will never give you complete core strength.
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This 20 minute core workout targets all of the major muscle groups in your core. These bodyweight exercises strengthen those large core muscles, but target the inner muscles (transverse abdominis), obliques and back as well. This is more than just an ab workout – it will strengthen your entire core.
Core strength is not only beneficial for overall fitness, but having a strong core also helps improve your posture, blood flow and help avoid muscle imbalances that can lead to injury.
Toning and strengthening the core is a great way to burn more fat throughout the day, help increase muscle mass and self-confidence.
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This bodyweight core workout is simple to add in to just about any training plan. With only 10 exercises, it takes little time to complete and can easily be completed right in your living room.
Whether you’re a beginner or advanced athlete, adding a few ab exercises to your weekly routine can help you stay injury free and strong throughout training. Try adding convenient core workout to your regular training routine and see how your overall fitness improves.
This core workout takes less than 20 minutes to complete, and will give your abs a great burn. These bodyweight exercises require no equipment to complete, making it convenient and easy to complete at home.
Homemade Abs Workout
Try working your way through the workout as fast as possible with no breaks. Once you become proficient, try increasing the number of repetitions to create an even more epic ab workout.
This core workout consists of 10 exercises that require nothing other than your own bodyweight. With no equipment necessary, you’ll love the convenience of being able to try this workout right at home. These exercises target different muscles throughout the core, including the back, providing well-rounded strength training.
To begin this core exercise, you’ll need to lie flat on your back, with your hands stretched out straight above your head. In on simultaneous motion, lift your hands and feet into the air using your core muscles.
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This ab exercise is similar to regular sit ups, with the only difference being that your legs remain stretched out straight in front of you, rather than bent at the knees.
This exercise is another sit-up variation that can help quickly strengthen your core. You will need a raised surface to rest your feet on for this exercise – such as a chair or couch. Rest your feet on a chair or couch and lower your upper body down to the
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