The No-Tools Abs Workout Needed When You're On the Go


The basic crunches are fine, but they are no longer seen as the most effective exercise on the way to a six pack. To see the most progress in trying to define your abs, it is best to work all your heart with movements that target upper abs, lower abs and obliques (eating certain foods also helps). That's why Jeanette Jenkins, celebrity trainer of the Hollywood Trainer Club, adapted this workout specifically for these areas - AKA's abdominal and abdominal rectus rectus. When you browse each exercise, try to keep your abdominals engaged, squeezing your belly button on your spine throughout. If you do, you will begin to see the definition - and you will feel a strong AF - before the summer.

Lower abdominal training
How it works: fill in the number of representatives indicated for each movement; Immediately move to the next exercise without any intermediate rest.

The knee in the nose
A. Start in the top plank position. With the abdominals engaged, bring the right knee and nose closer together.
B. Back to the top. This is 1 representative.

Do 10 to 16 repetitions, alternating.

Plate up and down with the basic rotation
A. Start in the top plank position. The lower forearm straight to the ground, then to the left.
B. Press the right hand to the floor, up to the top position of the board. Immediately do the same with the left palm.
C. Draw the right knee to the left elbow, then turn the right foot to the floor.
D. Draw the left knee to the right elbow, then turn the left foot to the floor. This is 1 rep.

Repeat 5 times.

Knee Board
A. Start the position of the forearm board.
B. Bend the knees until the ground is still, the pelvis low and under the abdominals.

Hold for 30 seconds to 1 minute.

Plank with Arm & Leg Extension
A. Start the position of the forearm board.
B. Raise the right leg and left arm about one foot of soil.
C. Hold for 8 to 10 seconds. Lower the right leg and the left arm toward the forearm.
D. Repeat with left leg and right arm.

Make 6 reps per side.

Double Leg Span
A. Start at the back, knees in table position.
B. Engage the abdominals to lift the head and shoulder blades of the floor while extending the legs to about forty-five degrees.
C. Return to the beginning.

Make 10 to 16 reps

Single-Leg Lower
A. Start sleeping on your back, your knees in the table position, your hands behind the head and the core engaged so that the shoulder blades are lifted off the floor.
B. Lower the left leg until it almost touches the ground. Go back to the beginning.
C. Lower the right leg until it almost touches the ground. Go back to the beginning. Continue alternately.

Make 16 to 20 reps per side.

Single-Leg Lower with Twist
A. Start to lie on your back, your legs in the table position, your hands behind the head and the core engaged so that the shoulder blades are lifted off the floor.
B. Down the right leg until the floor is touched, turning at the waist to bring the right elbow to the left knee. Go back to the beginning.
C. Press the left leg until you almost touch the floor, turning at the waist to bring the left elbow to the right knee. Go back to the beginning.

Make 16 to 20 reps per side.

Scissors
A. Start lying on your back, legs straight and raised to about a foot of ground. Lift the boot to engage the abdominals.
B. Drill the legs, raise the right leg a few inches while lowering the left leg a few inches.
C. Switch, lift the left leg and lower the right leg. This is 1 rep.





Make 16 to 20 reps.

Inverted Crunch with Two-Leg Lift
A. Start lying on the back, legs extended straight over the hips.
B. With control, raise the hips a few centimeters from the ground.
C. Lower both legs until they are a few centimeters from the ground.
D. Return to the beginning.

Make 16 to 20 reps.

V-Up knee to knee
A. Start in a sitting position, holding knees on chest with feet rolling from the floor.
B. Extend arms overhead and long legs while leaning backwards, so that the middle of the back touches the ground, but the shoulder blades, hands and legs are still rolling.
C. Return to the beginning.

Make 16-20 reps