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17 Fat-Burning Ab Exercises. Complete Abs Workout Routine

60
circles – 1
40
time – 15 minutes
Evident result – 2-4 weeks
  • Muscles involved – Core
  • Workout plan: 4 times a week, 2 weeks

Many people reasonably consider that the best way to get the ultimate six pack abs is possible by doing the most effective and best abs exercises. Have you been dreaming of 6 pack abs for a long time? This abdominal workout routine will definitely help to make your dream come true. Abs exercises are known to increase the strength and endurance of the abdominal muscles. Besides, they are effective at providing stability to the core.

The routine is comprised of 17 effective exercises to engage the abdominal muscles and shape up both your buttocks and legs. These exercises may help you to avoid potential pain in the lower back in the future. Most of these exercises are easy to do. The good news is that you can do these exercises at home and you don’t need any special equipment.

Fat-Burning Workout Routine

1. Hip Rotation

Muscles engaged: abs, quads, obliques

Execution

  • Starting position – stand with your feet shoulder width apart. Lift your arms straight out to sides at shoulder height;
  • Make circles with your hips, to one direction and then to the other.

Tips:

Make the amplitude as big as possible, especially on the sides, make the circles bigger
As thighs move forward, you should exhale

2. Knee Lifts

Muscles engaged: abs, quads

Execution

  • Starting position – stand with your feet shoulder width apart;
  • Keep your supporting leg straight as you lift the opposite knee. Lower, then alternate legs;
  • Exhale when your leg is raised.

Tips:

Maintain neutral alignment in your hips, knees, and ankles when you lift your foot off the floor
Lift your knee only as high as you can without tilting your pelvis

3. Mountain Сlimbers

Muscles engaged: deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors

Execution

  • Starting position – assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms;
  • Your body should form a straight line from your shoulders to your ankles;
  • Lift your right foot off the floor and raise your knee as close to your opposite elbow as you can;
  • Return to the starting position and repeat with your left leg.

Tips:

To achieve a better result, raise your knees as fast as you can.

4. Plank with Leg Lift

Muscles engaged: abs, quads, hamstrings

Execution

  • Starting position – assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms;
  • Kick the right leg back;
  • Return to starting position and repeat with your left leg.

5. Leg Lifts

Muscles engaged: abs, quads, hamstrings

Execution

  • Lie on your back and keep your arms near your sides;
  • Raise your legs, bend knees and then straighten legs slowly making a circular movement with your legs.

6. Bicycle Crunches

Muscles engaged: abs, hamstring, thighs, obliques

Execution

  • Lie down on the floor, stretch your legs out straight and hold your arms outstretched at your sides;
  • Place your hands behind your head;
  • Raise your legs;
  • Touch your left elbow to your right knee;
  • Then touch your right elbow to your left knee.

7. Alternate Heel Touches

Muscles engaged: abs, obliques

Execution

  • Starting position – lie down on the floor with the knees bent and feet on the floor apart. Your arms should be extended by your side;
  • Crunch over your torso forward and up to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement;
  • Now go back slowly to the starting position as you inhale and repeat it on your left side.

8. Arm Reaching Crunch

Muscles engaged: rectus abdominis

Execution

  • Starting position – stretch out with your back on the floor, head raised and neck relaxed;
  • Raise the upper part of your trunk and your hands should touch your knees;
  • Return to the starting position.

Tips:

Do not forget to exhale as your hands reach your knees.

9. Leg Lifts One by One

Muscles engaged: abs, quads

Execution

  • Starting position – in a supine position, keep your legs slightly raised off the ground;
  • Left one leg as high as you can and then lower the raised leg, at the same time as you lower your leg you should raise the other leg.

10. Leg Pushes

Muscles engaged: abs, lower back, quads, hamstrings, calves

Execution

  • Starting position – lay flat on the floor with your arms along to your sides;
  • Now bend your knees slightly and lift your feet off the floor;
  • Using your lower abs, raise your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement;
  • Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in.

Tips:

At the end of the movement, your knees should be over your chest.
Maintain a controlled motion at all times.

11. Crunches with Pushing Hands

Muscles engaged: abs

Execution

  • Starting position – lie down on the floor, your knees bends, feet shoulder width apart. Bring your arms back;
  • Lift the upper part of your torso, pushing hands forward;
  • Return to the starting position.

Tips:

Do not forget exhale when your torso is up.

12. Scissors Crunches

Muscles engaged: abs, quads, hamstrings

Execution

  • Starting position – lie down on your back;
  • Raise the right leg and touch it with the opposite hand;
  • Then repeat it with the other leg.

13. Bicycle

Muscles engaged: abs, quads

Execution

  • Lay on your back pressed to the ground lift your shoulders into the crunch position;
  • One leg is up, the other is down;
  • Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg.

Tips:

You may put your hands beside your head.

14. Side Stretching

Muscles engaged: abs, obliques

Execution

  • In a supine position, keep your legs bent, one leg is closer to the floor;
  • Keep your hands above your head, rotate the upper part of your body to the right and then to the left direction.

15. Leg Lifts

Muscles engaged: abs, quads, hamstrings

Execution

  • Starting position – lie on your back with your arms next to your sides;
  • Raise two legs simultaneously, up and down.

Tips:

Try to keep your legs straight, but your knees may be bent slightly.

16. Jumps with Rotation

Muscles engaged: abs, quads, obliques

Execution

  • Starting position – stand feet together, arms at sides;
  • Jump and rotate your hips to the right and then to the left.

17. Side Bends

Muscles engaged: obliques, abs, deltoids

Execution

  • Starting position – stand up straight; your feet should be placed at shoulder width apart. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale;
  • Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.

Resume

To lose your belly fat you should do these exercises four times a week at least for two weeks. You do not have to go to a gym or use any special equipment. You can do these abs exercises right at home. Happy body channel guarantees that you will notice fantastic results in two weeks. Make your body beautiful and happy.

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