Best abs workout at home | 15 minutes ab workout

 OVERVIEW:

Welcome to a transformative journey toward a stronger core without going to gym. This is the best ab workout at home for both men and women. You can also follow it if you are a beginner. In this ab workout, I’ll guide you into a 15-20 minute abs workout designed to target every inch of your core. I will also answer that can you lose belly fat from abs workout. Now let's carve out those abdominals with precision.

Warm-Up (2 Minutes):

Prepare your body for the challenge with dynamic movements to increase blood flow and flexibility.

1. High Knees (1 Minute):
• Lift your knees toward your chest alternately, engaging your core.
2. Torso Twists (1 Minute):
• Stand with feet shoulder-width apart and twist your torso side to side, activating your obliques.

Main Abs Circuit (15 Minutes):

Set 1: Repeat Twice

1. Crunches ( 15 reps): Upper abs workout
• Lie on your back, hands behind your head on a mat with your knees bent and feet flat on the floor.
• Place your hands behind your head, elbows pointing to the sides
• Place your hands behind your head, elbows pointing to the sides. Keep your lower back pressed into the mat to engage your core
• Exhale as you contract your abdominal muscles, lifting your upper body toward your knees. Focus on bringing your ribcage towards your pelvis.
• Hold the peak contraction for a moment, feeling the squeeze in your abdominals. Inhale and slowly lower your upper body back to the starting position, maintaining control.
2. Leg Raises ( 10 reps): Lower abs workout
• Lie on your back, legs straight, arms by your sides, or under your lower back or hips for support.
• Inhale and lift your legs off the ground, keeping them straight. Contract your lower abdominal muscles to raise your legs toward the ceiling.
• Exhale as you slowly lower your legs back down, maintaining control. Ensure your lower back stays pressed into the mat throughout the movement.
3. Execute the whole set without rest, then take a rest of 45 seconds to 1 min, then repeat. I know it is going to be intense for beginners but it is gonna be good!!

Set 2: (1 set only)

1. Russian Twists (3 sets x 20 reps):
• Sit with your knees bent, lean back slightly leaning back slightly to engage your core. Keep your back straight and hold your hands together in front of you.
• Lift your feet off the ground, balancing on your sit bones. Rotate your torso to one side, bringing your hands to touch the floor beside you. Return to the center and twist to the opposite side Return to the center and twist to the opposite side
• Works on obliques. 
2. Bicycle Crunches (3 sets x 15 reps per side):
• Lie on your back with your hands behind your head, elbows pointing out. Lift your legs off the ground, knees bent at a 90-degree angle.
• Bring your right elbow toward your left knee while straightening your right leg. Simultaneously switch, bringing your left elbow toward your right knee. Continue in a pedaling motion.

Set 3: Repeat Twice

1. Plank (2 sets x 30 seconds):
• Maintain a straight line from head to heels. Targets the entire core, emphasizing stability.
2. Mountain Climbers (2 sets x 20 reps per leg):
• From a plank position, bring your knees toward your chest alternately. Engages core and cardio.

Cool Down (3 Minutes):

Finish your workout with static stretches to enhance flexibility and prevent muscle stiffness.

1. Child’s Pose (1 Minute):
• Kneel on the floor, sit back on your heels, and reach forward. Stretches the lower back and core.
2. Seated Forward Bend (1 Minute):
• Sit with legs extended, hinge at your hips, and reach toward your toes. Targets the entire back and hamstrings.

 

NOTE:

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Can you lose belly fat from abs workout:

While abs workouts strengthen and tone your abdominal muscles, they alone won't specifically target belly fat. Spot reduction is a myth. Fat loss occurs through overall body fat reduction, influenced by a combination of nutrition, cardiovascular exercise, and consistent full-body strength training. Achieving a defined midsection involves a holistic approach.

 

Conclusion:

Congratulations, you've just completed the best abs workout! Consistency is key, so aim to incorporate this routine 2-3 times per week for optimal results. Remember, a strong core not only enhances your physique but also contributes to overall stability and balance. Keep pushing yourself, stay dedicated💪🔥 #AbsWorkout #HomeFitness #CoreStrength. 

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