Quick Abs Workout Routine – Great Abs in 15 Minutes

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Everyone wants those impressive 6-pack abs that look like a washboard. Get ready because this exercise routine below will give your abs a tremendous workout! The routine is great because it hits all of the major areas of the stomach and really works to strengthen your body’s core. It will focus on your lower abs, upper and middle abs and your obliques (love handles). Along with a clean diet and plenty of cardio to strip off excess body fat, you will see great results and really start to notice those abdominal muscles appear ripped and ready for the beach!

Quick Abs Workout Routine
The following is a killer workout for your entire midsection: You will do 1 full rotation of all 8 exercises listed below. Each exercise consists of one set of 10 repetitions. Take a 1 minute rest in between exercises and work those abs hard! If you find any specific exercise too difficult, such as the Medicine Ball Ab Crunches, just skip it and move on to the next exercise. After several workout sessions, you will begin to strengthen your abdominal muscles and the tougher exercises will become easier.

Ab Exercise #1: Bench Knee-Ins
There are two ways to perform the bench knee-ins exercise: The first one is done on a bench and the second one is done while seated on a chair.

Option #1. Lying on a bench:

  • Position of the hands: Grasping the bench firmly.
  • Starting position of the legs: Extended in front.
  • Exercise instructions: Start with legs extended straight out in front of you. Flex the knees while simultaneously moving the thighs toward the body. As the thighs move up, breathe out and flex the abs. Hold the position for 1-2 seconds and return to starting position.
  • Number of repetitions: 10 or as recommended.

Option #2. Seated in a chair:

  • Position of the hands: Grabbing both sides of the chair.
  • Starting position of the legs: Extended out in front.
  • Exercise instructions: Flex the knees while simultaneously moving the thighs and the torso toward each other. As the thighs move up, exhale and crunch the abs. Hold the position for 1-2 seconds. Return to the starting position.
  • Number of repetitions: 10 or as recommended.

Ab Exercise #2: Ab Crunches
The ab crunch is another great way of targeting the abdominal muscles (middle and upper portion). This exercise is effective for strengthening the abdominal muscles and is an exercise you can perform anywhere.

  • Position of the body: Supine (back lying flat on the floor). Place your feet flat on the floor about 2-3 inches apart with your legs bent at a 90-degree angle. Your hands will be placed on the sides of your head.
  • Exercise instructions: Slowly roll the shoulders upward approximately 2-3 inches off the floor. Hold the position for 1 second while contracting the abdominal muscles. Inhale as the body is gradually moving back down to the starting position.
  • Number of repetitions: 10 or as recommended.

Ab Exercise #3: Bench Leg Raises
Bench leg raises are great for both the hip flexors and the lower abdominal muscles. This exercise can be performed on the floor or on a bench.

  • Position of the body: Supine (back lying flat on the bench) with your legs extended straight out. Hands will grip the back of the bench providing support while performing this exercise.
  • Exercise instructions: Gradually raise both legs so they form a 90-degree angle in reference to your trunk. As your legs slowly move upward, exhale and contract the abdominal muscles. Hold for 1-2 seconds then lower your legs back down to the starting position.
  • Number of repetitions: 10 or as recommended.

Ab Exercise #4: Oblique Crunches
Oblique crunches target the muscles surrounding the waist. This workout can be performed without the use of any equipment and is great for toning up the love handles!

  • Position of the body: Supine (back lying flat on the floor) with your feet flat on the floor and 2-3 inches apart. Your legs will be at a 90-degree angle. Hands are placed on the sides or back of your head.
  • Exercise instructions: Lift your right elbow up toward your left knee. Contract your oblique muscles for a second as you exhale. Return to the starting position. Switch sides after completing the set.
  • Number of repetitions: 10 or as recommended.

Ab Exercise #5: Elbows to Knees
The elbows to knees exercise targets the oblique muscles and overall abdominal muscles extremely well but is considered an advanced movement. This exercise is best performed on the floor and does not require any equipment.

  • Position of the body: Supine (back lying flat on the floor) with your legs slightly bent. Hands will be at your sides or back of your head.
  • Exercise instructions: Simultaneously move your right shoulder and your left knee toward each other by rotating your trunk and raising your knee while in a flexed position. Your left shoulder remains on the floor and your right leg is extended. Switch sides after completing the set.
  • Number of repetitions: 10 or as recommended.

Ab Exercise #6: Medicine Ball Leg Raises
Medicine ball leg raises are amazing for targeting the abdominal muscles, particularly the lower abs! This workout is best performed on the floor and is an advanced movement so make sure to go very slow if you are new to this exercise.

  • Position of the body: Supine (back lying flat on the floor). Legs extended with a medicine ball placed in both hands.
  • Exercise instructions: Gradually move your extended legs upward while bringing your arms and hands up so they reach your feet. At the top of the movement, place the medicine ball between your feet and squeeze the medicine ball to secure it. Slowly lower your legs and upper body back down to the starting position. Repeat, but this time, you will lift your legs up with the ball in between your feet and transfer the ball to your hands at the top of the movement. This is a difficult exercise and you might only be able to perform a few reps when first starting out.
  • Number of repetitions: 10 or as recommended.

Ab Exercise #7: Exercise Ball Ab Crunches
Exercise ball ab crunches work very well for strengthening the abs. Using an exercise ball provides a different angle to target the stomach muscles and many people feel it’s less stressful on the lower back than other abdominal exercises. Using the exercise ball helps you concentrate only on the abs while the feet remain stable on the floor.

  • Position of the body: Your lower back should be placed on the exercise ball. Feet must be securely positioned on the floor with your knees slightly bent to achieve proper support and balance. Your hands can be positioned in a few different ways such as behind your head or extended with your elbows slightly bent.
  • Exercise instructions: Crunch forward and contract your abdominal muscles at the top of the movement. Make sure that your lower back remains firmly against the exercise ball during the movement.
  • Number of repetitions: 10 or as recommended.

Ab Exercise #8: Medicine Ball Ab Crunches
Medicine ball ab crunches also work very well for strengthening the abdominal muscles. This exercise is a modified version of the exercise ball ab crunches. The primary function of the medicine ball is to add greater resistance.

  • Position of the body: Your lower back should be placed against the exercise ball with your feet securely planted on the floor and your knees slightly bent to achieve proper support and balance. Your arms should be extended out above your head with a firm grip on the medicine ball.
  • Exercise instructions: Crunch your upper body forward while keeping the medicine ball secured in your hands with your elbows in a fixed position. Make sure that your lower back remains firmly on the exercise ball. As you perform this exercise, your arms should remain extended while the medicine ball is held firmly. Pause for 1-2 seconds at the top of the movement and then slowly lower your upper body back down to the starting position.
  • Number of repetitions: 10 or as recommended.

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