We are going to provide you with 9 bodyweight exercises, that consist of using only 10 minutes of your time, to help achieve a defined 6-pack! These moves will force your abs to become strong and defined and you do not need a gym or any equipment.
It’s important to warm-up your abs before you start, then keep them tensed throughout each move to work the muscles close to their capacity. By the end you should be able to feel the muscles worked, and that’s what it takes to make them look and perform better.
So, all you need to do, is perform the nine moves in order shown for 20 sec each, and resting for 10 sec between moves. At the end rest for 10 sec then repeat the circuit. Do this at the end of a session a couple of times a week, or after a good stretching workout, then change the moves you do. It is also advisable to stretch after!
1- Hollow plank
Time: 20sec Rest: 10sec
Why: It works your all abs muscles, including the deep-lying stability muscles, as well as strengthening your lower back.
- Lie on your back with your arms and legs fully extended.
- Contract your abs and raise your hands and feet off the floor.
- Maintain this tension on your core for 20 seconds without letting your hands or feet touch the floor.