Just because you can’t get to the gym doesn’t mean you have to neglect your exercise. One of the easiest body parts to work on without going to a gym or needing fancy workout equipment are your abs. With just a few simple basic exercise tools, you’ll have everything you need to get in a solid workout that targets these very important muscles of the midsection. What’s even better is this routine only takes a few minutes, so you can get the job done no matter how busy your schedule.
Follow this quick ab workout and you’ll be sculpting some washboard abs in no time. All you’ll need is a Swiss Ball, a pull-up bar (or something sturdy to hang from), and 20-minutes. No more excuses. If you truly want shredded abs of steel just knock these stomach moves out a few times a week.
1. Weighted Plank
Target muscles: Transverse Abdominis and Core
Lie facedown on the floor, resting on your elbows and toes
Make sure that your elbows are shoulder-width apart and at a 90 degree angle from your shoulders
Pull your abs in tight and keep your back flat
Have someone assist you by positioning a plate on your lower back
Hold the movement for 60 seconds
Repeat 3 times
*When the movement becomes easy keep increasing the time by 10 seconds
2. Swiss Ball Jackknife
Target muscles: Transverse Abdominis and Lower Abs
Begin in a press-up position with your feet resting on a Swiss ball.
Your body should form a straight line from feet to head.
Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees.
Return to the starting position.
10-12 reps x 3 sets
3. Plank with Oblique Crunch
Target muscles: transverse abdominis and obliques
Start in the plank position then slowly bring your left knee towards your left elbow.
The obliques should contract at the top of the movement.
Repeat the movement for the opposite side.
12–15 reps each side x 3 sets
4. V-Up
Target muscles: Upper and lower abs
Lie on your back with arms and legs outstretched.
Keeping them straight, bring your arms and legs together by crunching up from the abs.
Hands and feet should meet in the middle.
Slowly return to the starting position ensuring there is constant tension on the abs.
10-12 reps x 3 sets
5. Hanging Side Knee Raise
Target muscles: Lower abs, and obliques
Hang from an overhead bar with hands shoulder width apart.
Keep knees together and raise towards right underarm.
Hold the position for a few seconds before lowering leg.
Return to the starting position and raise knees towards left underarm.
12-15 reps x 3 sets
* Add a light weight between your feet to make the movement more difficult
