You’ll love these exercises if you want abs of steel without killing yourself at the gym.
If summer and your favorite bikinis are ready, but your abs are still not so ready, you need to follow this guide of strategic points to tone and shape your tummy.
All of these exercises should be done once you’ve finished a light warm-up and stretching, then you will lie down on the floor using a yoga mat or mat and start working your body with these 10 quick and easy abs workout to tone your lower abdomen in less than 20 minutes.
Follow this simple workout routine to get abs of steel in just 15 days:
1. Heel touch
This exercise will help you work your abdomen and those chubby hips; so, lying on your back and with your knees bent, you will touch each of your heels with a slow but constant step, trying especially to tighten your abs to work them with better results. You should do 3 sets of 15 repetitions.
To begin, assume a push-up position. Keeping your knees straight, without moving your hands, take small steps forward while feeling a pleasant stretch in your hamstrings. Walk as close to your hands as possible. Next, keep your elbows straight without moving your feet and “walk” forward until you return to the push-up position. Repeat the exercise. Do 15 repetitions of each leg for 3 sets.
3. Legs drops
You will raise your legs to a 45 degree angle and then lower them without touching the floor, increasing the pressure on your abdomen. You will do this for 30 seconds and then rest for another 30 seconds to avoid fatiguing the muscles to continue for 3 sets.
4. Spider-man crawl
Make sure you start in a push-up position. Crawl forward by taking a big step with your right arm and left leg at the same time – getting low to the ground and swinging your left knee so that it almost touches your right elbow. You will look like Spider-Man climbing a skyscraper. Keep switching sides and keeping your body low to the ground. For more difficulty, crawl backwards. Repeat this exercise for a total of 20 repetitions of 3 sets.
5. X-factor abs
This exercise is called the x-factor because you draw an imaginary X while lying on the floor; lift a weight in each hand and perform this exercise for 15 repetitions on each leg for 3 sets.
For this exercise, you will do a kind of sit-up, holding a ball tightly between your knees and raising your hands with a weight on each side, at the same time squeezing your abdomen. Do 3 sets of 15 repetitions.
7. Bear crawl in place
For this workout, you will do 10 push-ups with your knees in each one, that is, until you count to 20, doing this movement on the floor with your back straight and your arms 50 centimeters away. Repeat this exercise for 20 repetitions of 3 sets.
8. Army crawl
You will move your whole body like a soldier crawling; all your pressure will be directed by your abs, which you will move along with your elbows and the tips of your toes. Remember to keep your back as straight as possible and do this crawl for 20 repetitions back and forth, for 3 sets.
9. Flutter kicks
This exercise is a combination of crunches and resistance in your legs, as it will be very important that you keep one of your feet resisting 2 inches off the ground while you press with your left foot raised as straight as possible and your ab squeezed hard. Do 3 sets of 20 repetitions.
It consists of lying face down with your elbows on the floor and supporting your body with your arms and the tips of your toes. For the first three days, hold your abs for 30 seconds, then increase to 60 seconds.
Finally, remember that you need to eat a balanced diet and be consistent during your workouts to get the best results from these steel abs.