Workout Wednesday 17th July- Abs

Here's a 15-minute abs workout that you can do at home or at the gym. No equipment is needed, just a mat or a comfortable surface to lie on.

15-Minute Abs Workout

Warm-Up (2 minutes):

1. High Knees - 1 minute
2. Torso Twists - 1 minute
   
   

Workout (2 rounds, 6 minutes each round):

• Perform each exercise for 45 seconds followed by 15 seconds of rest.
  
  

Round 1:

1. Bicycle Crunches - Lie on your back, lift your legs, and alternate touching your elbows to the opposite knees.
2. Leg Raises - Lie on your back with legs straight, lift them up towards the ceiling, then lower them slowly without touching the floor.
3. Plank - Hold a plank position on your elbows and toes, keeping your body in a straight line.
4. Russian Twists - Sit on the floor with knees bent, lean back slightly, and twist your torso side to side.
5. Mountain Climbers - Start in a plank position and alternate bringing your knees to your chest as quickly as possible.
6. Flutter Kicks - Lie on your back with your legs straight, lift them slightly off the ground, and flutter them up and down.
   
   

Round 2:

1. V-Ups - Lie on your back, lift your legs and torso simultaneously, reaching your hands towards your feet.
2. Heel Touches - Lie on your back with knees bent, feet on the ground. Crunch up and reach towards your heels, alternating sides.
3. Side Plank (Right) - Hold a side plank position on your right elbow and the side of your right foot.
4. Side Plank (Left) - Hold a side plank position on your left elbow and the side of your left foot.
5. Reverse Crunches - Lie on your back, lift your legs, and curl your hips off the floor towards your chest.
6. Plank with Hip Dips - Hold a plank position and alternate dipping your hips to each side.
   
   

Cool-Down (1 minute):

1. Cobra Stretch - Lie on your stomach, place your hands under your shoulders, and push up, lifting your chest off the ground.
2. Child's Pose - Sit back on your heels with your knees wide, stretch your arms forward, and lower your torso between your legs.
   
   

Instructions:

1. Warm-Up: Perform the warm-up exercises continuously for 2 minutes to get your body ready for the workout.
2. Workout: Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete all six exercises in Round 1, then immediately move to Round 2. There’s no additional rest between rounds, but you can take a short break if needed.
3. Cool-Down: Finish with a cool-down to bring your heart rate back down and stretch out the muscles you worked.
   
   

Tips:

• Focus on engaging your core throughout each exercise to maximize effectiveness.
• Maintain proper form to prevent strain or injury.
• Breathe steadily and deeply during each exercise.
  
  

This 15-minute abs workout is designed to be efficient and effective, targeting all areas of your core in a short amount of time. Enjoy your workout!