THE 4 WEEK NO-GYM ABS WORKOUT PLAN. NO CRUNCHES!


In order to strengthen your core, your focus should be on the range of the exercises for that specific area. In addition, you’ll need to target all of the abdominal muscles, including the outer and deeper ab muscles and the obliques.

Here are some great ab exercises that specifically work that area.

Follow the instructions through Photo’s bellow:



Ab Bikes

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Step by step bicycle crunch guide:
– Lie flat on the floor, lower back pressed to the ground. Make sure you pull your navel in to target the deep abs too.
– Put your hands behind your head. Then, bring your knees in toward your chest and lift the shoulder blades off the ground. Also, make sure not to pull on your neck.
– Now, straighten your left leg out to a 45-degree angle to the floor, while at the same time turning your upper body to the right and bringing the left elbow toward the right knee.

– Make sure your rib cage is also moving, not just the elbows.
– Do the same thing on the opposite side to finish one rep.

Speed is no the name of this game. So, go slowly, focus on your form and the breathing. You should also know that it’s not necessary to touch the elbows and knees, as this could cause strain in the neck. Go as much as you can.

Plank

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Straight Leg Raises

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You should lie on your back with your hands under your butt. Then raise your shoulders and feet of the floor. After that, you need to elevate your legs keeping the rest of your body steady. Hold it for several seconds and lower your legs down on the floor, without touching the floor. Do it ten times.



Mountain Climbers

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Mountain climbers is a great exercise for the endurance of the core and shoulders. This exercise helps to build an enduring core for running and all sports that require a long period steady core such as obstacle running or swimming.

Scissor Kicks

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Snap Jumps

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1. Place both hands on the floor slightly further than shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
2. Quickly jump both feet outwards so that they are wider than your hips.
3. Quickly jump both feet inwards to bring them back together into starting position. Jump both of your feet in towards your hands, ensuring that your feet remain shoulder-width apart.
4. Keeping your body weight on your hands, kick both of your feet backwards into starting position. Continue alternating between outward and inward snap jumps for the specified number of repetitions.
Once completed, take a 30-second break and reset your timer to 7 minutes for the next circuit.


Weighted Bent Leg Jackknifes

Rezultati i imazhit për Weighted Bent Leg Jackknifes

Place your hands on the ground, with your shoulders directly above them. Bend your knees and carefully place your shins on the roller. You may have to play around with the positioning of the roller, so that you can get a full extension when you roll your knees back. Keep your core tight and extend your legs as far back as you can go. Slowly roll your knees back up as close to your elbows as possible.

Commandos

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As in many other workouts results may vary, but be sure you follow the required exercise guide for the best results.

In addition, you need to be careful with the nutrition, and eat healthily!

Note: You can enhance this workout by doing some cardio. Here is some ideas bellow that you can check out:

a) 30 sec. jog and 30 sec. sprint /x5
b) 40 sec. jog and 45 sec. sprint /x6
c) 50 sec. jog and 40 sec. sprint /x7
d) 60 sec. jog and 50 sec. sprint /x8