Looking for an abdominal workout that actually works and can be done in 15-20 minutes, 3 times per day? Whether it's to tone your abs or get a six-pack, the effectiveness of this workout depends on your nutrition and how slowly you perform these exercises with attention to your form.
Here's the workout:
Day 1
16 to 24 repetitions ab crunches - front
16 repetitions ab crunches - right side
16-24 reps crunches - front
16 reps crunches left side
16-24 reps crunches front
16-21 reps back extensions
16 reps ab crunches with legs crossed and legs being lifted (from left side)
16 ab crunches with legs crossed and legs being lifted (from right side)
16 ab crunches with legs crossed over to side on floor (from left side)
16 ab crunches with legs crossed over to side on floor (from right side)
30-40 reps of bicycle crunches (20 to each side)
16-24 reps of legs straight out and back to your chest
Day 2
16 to 24 ab crunches - front
16 ab crunches - right side
16-24 crunches - front
16 crunches left
16-21 back extensions
16 reps ab crunches with legs crossed and legs being lifted (from left side)
16 ab crunches with legs crossed and legs being lifted (from right side)
16 ab crunches with legs crossed over to side on floor (from left side)
16 ab crunches with legs crossed over to side on floor (from right side)
12 to each side- left, right and middle. Almost like bicycle crunches but hold each time for a few seconds on your left, middle and right. These are the toughest to do and very effective.
Day 3
16 to 24 ab crunches - front
16 ab crunches - right side
16-24 crunches - front
16 crunches left
16-24 crunches front
16-21 back extensions
12-16 to each side of side bends (3-4 sets)
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