Home Based Ab Workout
Workout Summary:
| Training Level: | Beginner | |
| Main Goal: | Muscle Tone | |
| Days Per Week: | 3 | |
| Workout Type: | Single Muscle Group | |
| Submitted By: | M&S Admin |
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Description of Workout:
This simple home based ab workout is designed to strengthen your mid section. We've designed this workout so that you do not need any fitness equipment at all!
The workout should be done three times per week, with at least one day off between workouts. Monday - Wednesday - Friday would be ideal. If your abdominal muscles are still sore from the previous workout, wait until the soreness subsides before training them again.
Daily Workout Schedule:
| Day 1 - Abdominals | ||
| Abs |
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| Exercise | Sets | Reps |
| Floor Crunch | 3 | 20 |
| Horizontal Leg Raise (floor) | 3 | 15-20 |
| Hover (AKA plank) | 3 | MAX time |
| Workout Notes: |
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| Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2 Hovers - hold for maximum time! 1 minute is the standard, those with a strong core may eb able to do 2mins+ |
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| Day 2 - Abdominals | ||
| Abs |
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| Exercise | Sets | Reps |
| Floor Reach | 3 | 15 |
| Bicycle (see instructions) | 3 | 15-20 |
| Side Hover | 3 | 45 seconds |
| Workout Notes: |
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| Side hover - hold each side for a count of 45 seconds Bicycle exercise:
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| Day 3 - Abdominals | ||
| Abs |
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| Exercise | Sets | Reps |
| Floor Crunch | 3 | 20 |
| Floor Reach | 3 | 15 |
| Advanced Hover (see instructions) | 1 | 3 mins |
| Workout Notes: |
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| Floor crunch - Hands on the side of the head, keep the eyes fixed at one point on the ceiling, then lifting the shoulders off the floor but leaving the back on the floor, thereby crunching the abdominals, breathe out on the way up, hold at the top position for a count of 2 Advanced hover instructions:
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