2023-10-28 12:55:23
Are you tired of your little chubby stomach, but you don’t plan to spend several hours a week in a gym?
This should interest you.
Ces 8 special abs training circuits will take you no more than 15 minutes a day to strengthen your chocolate bars and say goodbye to your love handles.
Who says better ?
Beginner level express abdominal sessions
Ab circuit training no. 1
This first express training circuit offers a sequence of five abs focus movements accessible to beginners.
For effective muscle strengthening, perform at least three rounds, allowing yourself 10 seconds of recovery between each exercise and 1 to 2 minutes of rest between each series.
We left !
Scissor sit-ups (40 seconds) Leg raise sit-ups (40 seconds) Bicycle sit-ups (40 seconds) Reverse crunch sit-ups (40 seconds) Plank (40 seconds)
Circuit training n° 2
If your abs still show some signs of weakness, here is a second training session which will allow you to vary the pleasures while remaining perfectly accessible.
Perform two rounds taking 15 seconds of rest between each exercise.
T-raise (20 seconds) Mountain climber (9 movements left side + right side) Crunch legs square (9 movements) Dynamic sheathing of the obliques on the left side knee (3 movements) Dynamic sheathing of the obliques on the right side knee (3 movements) Bent-legged back dips (7 movements) Chair knee push-up (8 movements)
Intermediate level express abdominal sessions
Circuit training n° 3
A third slightly more intense circuitperfect for continuing to strengthen your chocolate bars after a gentle recovery.
Perform three to four turnsagain respecting 10 seconds of recovery between each movement and 1 to 2 minutes of rest between rounds.
Things are getting hot ?
Don’t worry, your suffering will quickly be shortened, because it will take you less than 15 minutes to complete this strengthening session that is as short as it is effective.
Leg raise abs (45 seconds) Side plank bridge (45 seconds) Bicycle crunches (45 seconds) Crunches (45 seconds) Mountain climbers (45 seconds) Plank (45 seconds)
Circuit training n° 4
Is your schedule as busy as ever and are you tired of doing the same routine over and over again?
Here’s a fourth express session to do at home or between two appointments.
Perfect for reboosting!
Perform again 3 tours, by blowing for 10 seconds between each exercise and for 1 to 2 minutes between each set.
You’re starting to get used to it, aren’t you?
Alternating Heel Touch (45 seconds) Bicycle Abs (45 seconds) Scissor Abs (45 seconds) Leg Raise Abs (45 seconds) Plank (45 seconds)
Circuit training n° 5
This new mid-level wod is perfect for continuing to strengthen your abs in depth without overloading your schedule.
Started as soon as you wake up or during your meal break, this little session is not ineffective.
Judge for yourself by performing two rounds of this abs focus WOD, interspersed with 15 seconds of recovery between each exercise.
Dynamic Superman (6 movements) Banana mason (15 movements) Dynamic bird dog on the right side (10 movements) Dynamic bird dog on the left side (10 movements) Mountain climber (12 movements) Arlaud movement (12 movements) Lying oblique crunch (9 movements) left side + right side)
Express abdominal sessions at confirmed level
Circuit training n° 6
An express workout for those whose abs have already hardened after the first weeks of training.
Start with three rounds and gradually increase the number of sets if you have a little more time on your hands.
Here again, 10 seconds of recovery between each movement and 1 to 2 minutes between each round.
We grit our teeth (or rather our abs) and we hold on!
Shoulder tap plank (45 seconds) Reverse crunch abs (45 seconds) Mountain climbers (45 seconds) Bicycle sit-ups (45 seconds) Twist plank (45 seconds) Scissor abs (45 seconds)
Circuit training n° 7
This seventh circuit training uses the movements of No. 2 by increasing the intensity of each exercise.
Perfect for measure progress accomplished over the weeks.
As for the beginner level, repeat the series twice breathing for 15 seconds between each exercise.
T-raise (45 seconds) Mountain climber (18 movements left side + right side) Crunch legs square (18 movements) Dynamic sheathing of the obliques on the left side knee (9 movements) Dynamic sheathing of the obliques on the right side knee (9 movements) Bent-legged back dips (13 movements) Chair knee push-up (18 movements)
Circuit training n° 8
We end with this eighth and final sequence of expert levelperfect for continuing to strengthen your abdominals in depth.
Here, we again find a repetition of 2 wod and 15 seconds of recovery between each exercise.
Be prepared, it can sting!
Mountain climber (18 movements on the left side + right side) Dynamic sheathing of the obliques on the knee on the left side (9 movements) Dynamic sheathing of the obliques on the knee on the right side (9 movements) Sheathing on the plank on the forearms (45 seconds) Crunch on the legs square (18 movements)
Express warm-up before an abdominal session
We understand: you are running out of time.
However, this is not a valid excuse to ignore thewarming upat the risk of injury.
Here is a series of 6 exercises to follow, at a rate of 20 seconds per movement to warm you up gently before getting to the heart of the matter.
Elbow – touch of the knee Rotation of the torso Squat with raising of the knees Lateral swing of one leg over the other Punch in the air Jumping jack
Express stretching after an abdominal session
Just as it is important to warm up before using your abs, end your session with a few stretching will allow you to descend gently while limiting aches.
If your schedule gives you 80 seconds off, end your session by performing these movements for 20 seconds each:
On the ground, upper back stretch, chest brought to the knees and arms extended forward; On the floor in a seated position, stretch the torso back, knees bent and arms brought back; On the floor, stretch your lower back into a ball; Standing, softening the neck. Updated by Manon on: 10/28/2023
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