Keeping your body stronger, healthy and fit is a demanding task for all ages of people. A busy schedule at school, office, and keeping up a social life, it’s hard to manage to go to the gym for an exercise. However, it makes a trimmed waist that not just means great health, kicks off your inspiration for a sculpted body and makes heads turn.
20 Minutes Abs Workout
There are various types of crunches like simple, bicycle, diagonal, standing bicycle, Russian twist, and reverse are the most famous exercises that help you to get ripped six-pack abs and strengthen the core. It is impossible to design any abs workout routine without the inclusion of crunches exercises.
Tips to Remember:
- It will take 10 minutes to complete for 20 reps of 3 sets for all types of crunches, while at the gym or home.
- You should follow the workout routines that will target all abdominal muscles.
- Aim for at least 8 exercises, 3 sets, and 20 reps, including with 3 types of crunches.
- You have to follow the basic workout routines for 1 month then you can move to advanced abs workout routine.
- However, after 2 weeks you can make this routine a bit harder by doing circuits. Perform all these exerecises at once then rest for 2 minutes, and repeat it.
4 Weeks Abs Workout Routines for Men
4 Weeks Advanced Abs Workout Routines for Men
Simple or Basic Crunches
Let’s start with crunches!
This is a perfect start for beginners and unfortunately, the majority of people are doing this basic exercise in a wrong way that results in neck injury. Basic crunches work for the upper ab.
Lie on the floor with the knees bend. Place the hands above your ears, lift the body forward by engaging upper abs, keeping your shoulders on the floor. Your neck should be pointed upward. Avoid bending neck and make sure you do not pull the neck when lifting upward.
If you are master in doing simple crunches, then move to the next level with multi movements additions.
You are supposed to lie on the floor facing up, and you move forward, bringing your back off the ground, bring your knees upward into a forty-five-degree angle, get your hand adjacent to your head, move one knee and opposite elbow at the same time so both touches together while keeping another knee into air.
To do a full vertical crunch, you lie easily on your back with your legs broadening upward into the air, pointing at the roof. With your hands set immovably behind your head, you raise your middle by reaching your abs and lifting the upper back off the floor. Try to straighten your legs as much as possible when touching your hands to feet.
Russian Twist with Crunches
Sit on the decline bench, fix your legs under the pad, hold a medicine ball. Slightly get lean back, until you feel pressure in the lower abdominal region, twist the ball right and left side and then move the ball upward.
Lie down straight on the bench, grab the bench from your head side, gently raise your legs upwards, keep bringing the legs until it becomes perpendicular to the bench. Raise your legs upward by lifting your hips.
Sit on the floor, bend your legs, slightly lean back, support yourself with both hands placing beside your hips. Start pulling your knees towards your chest and then extend your legs fully until getting parallel to the floor. Don’t let your upper body move when pulling the knees in.
Lie down on the floor, with your knees bend. Keep the distance between your feet shoulder-width apart. Place your both arms beside your hips. Gently lift your body upward from the floor, see towards ceiling now start moving towards one side until your fingers touch the heel of your foot. repeat the same step to the other side.
To shape and keep up a toned abdominal, heading off to the gym is no more important because following abs workout routines for men should be possible from home in a timely way.