Workout for abs for girls and men in 10 minutes a day, a set of exercises for abs at home

Home abs workout in just 10 minutes a day

October 18, 2021, 16:20 MSC

Eight simple exercises will help you get closer to a relief belly.

There is an opinion that it is extremely difficult to achieve the appearance of abs at home. We are ready to disprove this and conduct intensive training, the result of which will be visible in a few weeks.

The complex of exercises will strengthen the abdominal muscles and improve the relief of the abs.

bodybuilder, bronze medalist of “Mens Physique” – 2015

This workout can be done every day. It is not aimed at increasing muscle volume, but it will strengthen the abs well and draw relief.

Съдържание

Curls

Execution technique:

Lie down, legs bent at the knees.
Slightly lift the shoulder girdle off the floor for each repetition.
Lifts are performed on exhalation.
Keep the abs tense during the exercise.

Important: Each exercise should be performed for 20 repetitions.

Leg lifts

Техника:

Lie on your back. Put your hands under your pelvis.
Lower your legs down, but do not touch the floor.
Raise your legs, trying to keep them as straight as possible.

Twists to the heels

Техника:

Lie on your back. Raise your legs to the level of 90 degrees.
Raise the body and reach up to the heels with your hands. Hold in this position for a few seconds.
Върнете се в изходна позиция.

Curls “Book”

Техника:

Sit on the mat, legs bent at the knees, arms slightly bent at the elbows along the body.
Twist, trying to pull the knees to the body.
At the same time unbend the knees and the body.

Pulsating twists

Техника:

Arms crossed, holding on to the shoulders. Legs bent.
Raise the upper part of the body, hold yourself for a few seconds.
Lower to the starting position.

Обучението е приключило.

To achieve a good result, do this workout every day. In a month you will see results and develop the habit of training every day. Start working out today to pump up your abs in no time. It all depends on your persistence and desire.

For detailed exercises, see the video on “Championship”.

Source: Muscle Russia.