30 Min Ab Workout | No Equipment

Follow Along Workout with THENX

THENX

30 Min Ab Workout | No Equipment – Join this workout and start building muscle. Follow along with Chris Heria as he does every exercise with you and giving you tips and the right amount of rest.

Why you should strengthen your core muscles

When you think of core strength, imagine a flat stomach and six-pack of abs? Then it’s time for us to change your perspective. Because a strong core has many more advantages. Everything from everyday tasks such as putting on socks, tying shoelaces, weight lifting and fitness training – all this requires your core muscles. The stronger they are built, the better you will perform. So let’s go deeper into the subject and find out what really lies behind a good set of abdominal muscles.

Core muscles include the rectus abdominis, inner and external oblique, the erector spinae and the pelvic floor muscles. They form the central connection between your upper and lower body and are responsible for ensuring the stability of the spine and pelvis. The core muscles are essential for the movement of energy from the larger to the smaller parts of the body and therefore, as you can imagine, play an important role in sports.

Having a strong core will not only affect your SitUp record. It can also have a positive effect on your physical well-being. Some of the benefits of core training:

  • Stabilize lower back
  • Improvement of balance, coordination, posture and brain performance
  • Improving flexibility
  • Run faster

Workout Structure – 30 Min Ab Workout | No Equipment

  • Warm Up
  • Workout: 40 Sec Active 20 Sec Rest
  • One Set Per exercise

1. Warm Up / Cooldown

  • High Knee Taps (40 secs)
  • Butt Kicks (40 secs)
  • Jumping Jacks (40 secs)

2. Workout

  • Seated In & Outs (40 secs)
  • Russian Twists (40 secs)
  • Chair Sit ups (20 secs each)
  • Chair Crunches (40 secs)
  • Laying Knee Raises (40 secs)
  • Reach ups (40 secs)
  • Star Crunches (40 secs)
  • Bicylcles (40 secs)
  • Boat Hold (40 secs)
  • Seated Leg Flutters (40 secs)
  • Crucifix (40 secs)
  • Alt. Single Leg Raises (40 secs)
  • Laying Leg Raises (40 secs)
  • Laying Legs Down Hold (40 secs)
  • Toe Touches (40 secs)
  • Burpee (no jump; 40 secs)
  • Plank Hold (40 secs)
  • In & Outs Open & Closed (40 secs)
  • Switching Mountain Climbers (40 secs)
  • Plank Al. Toe Taps (40 secs)
  • Straight Arm Side Plank Hold (20 secs each)
  • Side Plank Raises (20 secs each)
  • High Plank Toe Taps (20 secs each)
  • Plank Open & Closed (40 secs)
  • Plank Side to Side (40 secs)
  • Plank Up & Down (40 secs)

Equipment: None (Optional Mat)

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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