How to Train your Abs in Just 15 Minutes a Day
As summer arrives, most people shift their focus towards working out their abs. However, due to the current pace of life, it’s often difficult to find time to go to the gym. In order to solve this issue, we’d like to share a few abdominal exercises. You can train your abs in just 15 minutes a day, without even leaving your home. Pay attention and take notes. Time will never be against you again!
How to train your abs
In order for your abdominal exercises to be effective, they should be done while being conscious of your breathing. Breathe out through your mouth while contracting your abs and then breath in when returning to your initial position. This will also help to prevent lower back pain.
When it comes to women, close attention should be paid to engaging the pelvic floor while doing abdominal workouts. This way, various benefits will be enjoyed by the same exercise.
Seven exercises to train your abs at home
With the following list of exercises, time will no longer be an excuse when it comes to reaching your goals. Take note, pay attention and start working out from home.
Leg lifts
In order to begin this exercise, lay with your back resting on the ground. Then, lift your legs in the air while contracting your abs.
In order to prevent the use of your cervical muscles, hold your head with your hands. Next, slowly lower your legs until they are 20 to 30 cm from the ground.
Try to prevent your back from losing contact with the ground. While carrying out the exercise, it’s important to keep your legs straight. Try to complete 10 to 15 repetitions.
Stability training with the fit ball
Training with a fit ball can bring numerous benefits since it helps to work out all of the core muscles. It also helps to improve balance.
In order to begin this exercise, get into a push-up position with your face down and with your feet on top of the fit ball. From that position, pull your knees towards your chest. Try to complete 10 to 15 repetitions.
One leg bridge: train your abs at home
This exercise requires balancing on one leg. It engages all of the core muscles to provide stability as the body moves up and down.
In order to start the exercise, lay on the ground with your arms to your sides. Next, use your left heel as support and extend your right legs towards the sky.
By pressing down on the floor with your left heel, you’ll be able to raise your hip until your back is completely straight. Try to perform 12 repetitions with each leg.
The superman: an ideal exercise for ab workouts
This exercise helps to train the entire core, at the same time it helps to increase lumbar region balance.
The initial position of this exercise is on your hands and knees. It’s important to contract your abdominal muscles during the exercise in order to increase stability. With your knees and hands resting on the floor, raise and extend your left arm while raising and extending your right leg.
Extend your arm and leg without raising them too high in order to prevent back injuries. Try to stay in the same position for a few seconds before slowly returning to the starting position. Complete 10 repetitions on each side and make sure to contract your core.
Spiderman push up: train your abs at home
While performing this exercise, make sure you keep your hips at the same level. Starting position is in prone with your arms and legs in the push-up position.
While keeping your hips at the same level, bring your left knee towards your left elbow and then switch sides after 30 seconds. Try to complete 30 repetitions on each side. If you’d like to increase the difficulty of the exercise, try to bring your knee towards the opposite elbow.
The worm
This exercise is useful to tone the abdominal muscles and to work out the arms and shoulders. First, from the initial position of standing, bend your hips in order to touch the ground with your hands.
Next, move your legs towards your arms. Try to keep your back and legs as straight as possible. If you notice that your lumbar region is curving too much, try to bend your knees and stretch a little more. Repeat the exercise 12 times. If you have enough space to walk, try to do so for one minute.
Isometric fit ball training
As we previously mentioned, the fit ball will allow you to engage your core. As we all know, isometric exercises are a great way to work out the abdominal muscles.
In order to start the exercise, keep your knees and feet resting on the floor and place your forearms on top of the fit ball. Contract your core and turn the ball to the left and then complete a full circle.
Try to complete five circles in each direction. T ry to avoid moving your back while performing the exercise. If you want to increase the difficulty, make bigger circles.
The exercises mentioned above will help you to train your abs without leaving your home. Spend 15 minutes exercising every day in conjunction with a healthy diet and you’ll be able to have a flat belly in less time than you think.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Kibler, W.B., Press, J., y Sciascia, A.(2006). The role of core stability in athletic function. Sports Medicine, 36(3), 189–98.
- McGill, S. (2010). Core Training: Evidence translating to better performance and injury prevention. Strength and Conditioning Journal, 32(3), 33-45.