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Sunday, May 24, 2020

Exercises At-home Workouts to Get Six-pack Abs

If your goal is to get abs fast, then it's important to do a combination of exercises that'll target all these different areas in your abdominal wall like the ones on the list below. In addition to instructions on how to do each move, straight from Anna herself, you'll also find info on what specific areas of your abs they target. Just pick a few ab exercises from the list below and turn them into the ultimate ab workout.

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Assisted Reverse Side Situp

How to: Start lying on left side, resting most of weight on left hip, with legs in the air at a 45-degree angle, and place left forearm on the floor for support. Bend knees as you bring them toward chest, and lift chest to meet them. Lower back to start. That’s one rep. Do 15 reps on each side.

Unilateral powerhouse

This one is great for targeting the deep core muscles and emphasizes good posture.

Do three rounds of the following workout:

   - 20 Dumbbell Renegade Rows
   - 20 Single-Arm Dumbbell Overhead Press with a twist (each side)
   - 8 Split Squats (each side)
   - 30 Dumbbell Suitcase Walking Lunges (each side)
   - 8 Single-leg Squats with Dumbbell Lateral Raise (weight in hand of the working leg), each side
   - 15 Single-leg Deadlift with Upright Row (each side)
   - Side plank with 15 dumbbell flyes, each side

No-crunch workout

There’s so much stabilizing going on here, your entire core will be burning way more than your abs do after a hundred crunches.

Do three rounds of the following:

    - 20 Lying Bicycle Crunches with Overhead Dumbbell (hold the weight just off the ground, but don’t let it touch)
    - 10 Pushups
    - 1-minute Side Plank
    - 20 Supermans
    - Side Plank with 15 Dumbbell Flyes (each side)
    - Forearm Plank Series: Hold a plank for 15 seconds in each position:
    – Forearm plank
    – Right leg lifted
    – Left leg lifted
    – Right arm back to hip
    – Left arm back to hip
    – Right arm and left leg lifted
    – Left arm and right leg lifted
    – Forearm plank

Leg Raise and Reach Clap

How to: Start lying on back with legs lifted in air at 45-degree angle and arms by side pressing into mat. Without letting lower back lift off floor, raise legs to hip level while curling upper body off floor and bringing hands to clap behind knees. Return to start. That’s one rep. Do 15 reps.

Plank variations

Because holding still in a simple forearm plank for an eternity is both boring and counterproductive, most people lose form after a minute, causing strain on their back. This routine keeps you moving so you keep seeing results sans the back pain. Bonus: No equipment needed.

Do the following plank series twice, resting between series:

    - 15 Forearm Side Plank with “Thread the Needle” (curl top arm under and back up), each side
    -  10 Pushups to Straight-arm Side Plank
    - 1-minute Side Plank
    - Forearm Planks with 20 Toe Taps (do all 20 with one foot then switch sides)
    - Forearm Plank with 20 Side-to-Side Hip Dips
    - 20 Knee-to-Shoulder Knee-ins
    - 20 Knee-to-Opposite-Shoulder Knee-ins
    - 15 Forearm Side Plank with “Thread the Needle”

Plank With Hip Dip

How to: Start in a forearm plank position. Engage abs, squeeze butt, and slowly dip right hip to right side but stop just before the touch the floor. Reverse the movement and repeat on the left side. That's one rep. Do 15 reps.

Bicycle Crunch

How to: Start lying on back with left knee pulled toward chest, right leg extended in air at 45-degree angle, shoulder blades and head curled off mat, hands behind head with elbows wide, and torso rotated toward left knee. Reverse the position of legs while rotating torso toward right knee. Return to start. That's one rep. Do 15 reps.

Deep V workout

The aim of this one: to create that deep-V definition in your abs. Do three rounds of the following circuit:

    - 12 Lying Alternating Leg Lifts (each side)
    - 20 Supine Reverse Crunches with Overhead Dumbbell (hold the weight right above the ground, and raise your legs up to a reverse crunch)
    - 20 Bicycle Crunches (make sure to fully extend your legs)
    - 10 Inchworms (hold briefly in plank position)
    - 20 Knee-to-Shoulder Knee-ins
    - 20 Knee-to-Opposite-Shoulder Knee-ins
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