You can easily elevate your average at-home abs day to pro level. All you need is the right structure. Our 15-minute session uses simple movement to targets every core muscle, from your deep abs to your obliques, with laser precision. But you’ll have minimal time to recover.
Put together by the master of bodyweight workouts Bradley Simmonds, perform the four moves back-to -back for four total rounds, taking only 60 seconds rest at the end of each circuit. Let’s be honest, revealing a defined six-pack in time for summer is something we all have time for during lockdown.
1) Leg Raise, 45sec work, no rest
Start by targeting your stubborn lower abs while you’re still fresh. Lie on your back with your hands relaxed by your sides, legs extended. Keeping your legs straight, raise them to form a right angle with the floor (A). Lower back to the ground, under control (B). Repeat for 45 seconds, favouring proper form over speed.
2) V-Sit Crunch, 45sec work, no rest
Lie face up as before, with your legs out straight. Now lift them and your torso just off the floor, with your hands at the side of your head (A). This forces you to engage your abs for the whole rep. Lift your torso and bend your knees, pulling them to your chest (B). Lower, maintaining control.
3) Bicycle crunch, 45sec work, no rest
With your hands on the sides of your forehead, shoulders off the floor and legs bent, twist your upper body quickly to the left, pulling your left knee to touch your elbow, as you straighten your right leg (A). Return, and then repeat on your right side. Keep on pedalling for the full 45 seconds.
4) V-Up, 45sec work, 60sec rest
Lie with your legs out straight, arms above your head (A). Slowly lift your torso and legs and try to touch your toes (B). Lifting both at the same time ensures your whole core is activated. Your body should form a ‘V’ at the top. Lower. You’ve got 60 seconds’ rest before the next round. The deep burn is a good thing, remember.
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David Morton David Morton is Deputy Editor at Men’s Health, where he has written, worked, edited and sweated for 12 years.
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