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Amazing Abs Attack

中度   10 分钟

目标区域: Core

器械: No Equipment

Amazing Abs Attack
标签
自重锻炼 腹肌和核心锻炼 零器材锻炼
描述

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

设置 1 : 1 个回合
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
25 秒
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 秒
Transition
Transition
10 秒

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

设置 3 : 1 个回合
Bent Knee Twists
Bent Knee Twists
30 秒
Cross Leg Obliques
Cross Leg Obliques
30 秒
Oblique V-Sits
Oblique V-Sits
20 秒
Transition
Transition
10 秒
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 秒
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 秒
Transition
Transition
10 秒
Kimura Sit-Ups
Kimura Sit-Ups
30 秒
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 秒
Lotus Crunches
Lotus Crunches
30 秒
Transition
Transition
10 秒

设置 4 : 1 个回合
Right Oblique Crunches
Right Oblique Crunches
40 秒
Left Oblique Crunches
Left Oblique Crunches
40 秒
Rest
Rest
15 秒

设置 5 : 1 个回合
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
30 秒

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
所有评论 »

出现在

abs & core
腹部和核心肌群
bodyweight
体重

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锻炼类别

精选

精选

weight loss

减重

abs & core

腹部和核心肌群

bodyweight

体重

youtube

YouTube

community created

已创建社区

weightlifting

举重

interval timers

间隔计时器

cardio

有氧锻炼

toning

爽肤

full body

全身

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