An average woman in the US spends approximately 36.4 hours per week at work. With all other responsibilities like children, housework, friends, and family, it seems like the gym is an object of your dreams. The good news is, you only need 15 minutes at home regularly to get solid results.
We have 5 simple yet effective workouts to help you get dream abs from the comfort of your own home.
1. Side Plank with Reach Under
How to: Start in a left side plank with left forearm on the floor, parallel to top of mat, elbow under shoulder, right arm extended straight in air at shoulder level, and right leg stacked on top of left. Engage core and slowly rotate chest down toward floor while bringing right arm under and across body chest. Raise back to start. Do 15 reps on each side.
Good for: obliques and transverse abs
How to: Start lying on back with arms extended straight over chest and legs lifted in the air and bent at 90-degree angles. Maintaining contact between low back and floor, brace core, then slowly and simultaneously straighten and lower right leg until heel nearly touches floor and left arm until hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. Do 15 reps.
Good for: transverse abs
3. Scissor crunches
How to: Begin by lying on a mat face-up. Before raising your legs off the floor, engage your core by imagining you are pulling your belly button in toward your spine and pressing your lower back flat on the mat. Spread your legs out to the side, and then cross one leg over the other in the middle before bringing them back out to the starting position for one repetition. Repeat the movement. Do 15 reps.
Good for: hip flexors and the transverse abdominis
4. Heel touch crunches
How to: Start lying on back, with knees bent, feet flat on ground, arms by sides, shoulder blades and head curled forward off mat. Without lovering your chest, reach your right hand to your right foot, return to start and quickly repeat on the opposite side. Do 15 reps.
Good for: obliques
5. Mountain Climber
How to: Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you
can. Then switch, pulling that knee out and bringing the other knee in. Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change. Do 15 reps.
Good for: deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors
As you can see, even with your busy schedule, you can still find time to fit in some quick exercises at home. It’s easy, fast, and cheaper than going to the gym. However, it’s important to note, that well-balanced diet and healthy lifestyle is a must, if you want to see results.
Always remember to warm up before exercising and share your favorite workout routine with us in the comments.