Free ABS Workout - Home Abs Exercises, Be Stronger

Free ABS Workout - Home Abs Exercises, Be Stronger
Get sexy, flat and firm abdominal muscles using effective abs training methods.

• JUMPING SQUATS
• REVERSE CRUNCHES
• STRAIGHT-ARM PLANK
• RUSSIAN TWIST
• BIRD DOG
• BURPEES
• LONG ARM CRUNCH
• ONE LEG BRIDGE
• ONE LEG PUSH UP
• PLANK
• CROSS ARM CRUNCHES
• MOUNTAIN CLIMBER
• BRIDGE
• BICYCLE CRUNCHES

ABDOMINAL CRUNCHES
Lie on your back with your knees bent and your arms stretched forward.

Then lift your upper body off the floor. Hold for a few seconds and slowly return.

It primarily works the rectus abdominis muscle and the obliques.

SIT-UPS
Lie on your back with your hands behind your head.

Then lift your upper body off the floor and slowly up to the sitting position.

Slowly go back to the start position and repeat the exercise.

LEG RAISES
Lie down on your back, and put your hands beneath your hips for support.

Then lift your legs up until they form a right angle with the floor.

Slowly bring your legs back down and repeat the exercise.

PLANK
Lie on the floor with your toes and forearms on the ground. Keep your body straight and hold this position as long as you can.

This exercise strengthens the abdomen, back and shoulders.

REVERSE CRUNCHES
Lie on your back with your knees up at a 90 degree angle and your hands behind your head.

Lift your upper body and thighs, and then stretch out. Repeat this exercise.

CROSS ARM CRUNCHES
Lie down and bend your knees with your feet flat on the floor. Cross your arms in front of your chest.

Then lift your head and shoulders up to make a 30 degree angle with the ground.

It primarily works on the rectus abdominis muscle and obliques.

RUSSIAN TWIST
Sit on the floor with your knees bent, feet flat on the floor and back tilted backwards.

Then hold your hands together and twist from side to side. The exercise works on the obliques.

SIDE PLANK LEFT
Lie on your left side with your forearm supporting your body. Hold your body in a straight line.

This exercise targets the abdominal muscles and obliques.

SIDE PLANK RIGHT
Lie on your right side with your forearm supporting your body. Hold your body in a straight line.

This exercise targets the abdominal muscles and obliques.

COBRAS
Lie down on your stomach and bend your elbows with your hands beneath your shoulders.

Then push your chest up off the ground as far as possible. Return to the start position and repeat.

LONG ARM CRUNCHES
Lie on your back with knees bent and feet flat on the floor. Put your arms straight over the top of your head.

Lift your upper body off the floor, then slowly go back to the start position. The exercise increases abdominal endurance.

BICYCLE CRUNCHES
Lie on the floor with your hands behind your ears. Raise your knees and close your right elbow toward your left knee, then close your left elbow toward your right knee. Repeat the exercise.

BIRD DOG
Start with your knees under your butt and your hands under your shoulders.

Then stretch your right leg and left arm at the same time.

Hold for five seconds, then go back and repeat with the other side.

BRIDGE
Lie flat on the floor, and lift your hips off the floor while keeping your back straight.

Hold this position as long as you can. The bridge exercise strengthens the whole abdomen, the lower back and the glutes.

MOUNTAIN CLIMBER
Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

This exercise strengthens multiple muscle groups.

More information
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