10-Minute, At-Home Abs Workout
January 28, 2016
Are you looking for a fast and effective ab workout routine to lose belly fat and get lean 6-pack abs? Join BPI Sports Co-Founder James Grage as he shows you his 10-minute at home ab workout to help you get on the way to washboard abs.
Now despite all the myths you may have heard, you don’t have to do 1,000’s of reps to get great abs – in fact all three exercises require only 15 repetitions per set. You only need to do this routine twice a week to get the maximum benefits.
We’re going to eliminate the first part of that motion where it was all hip flexors – so starting with the thighs perpendicular to the floor and a 90 degree bend in the legs. To maximize the contraction we are going to bring our head up off the floor – make sure not to pull on the back of your head or neck. From here we are going to slowly and in a controlled movement lift our pelvis off the floor in a reverse crunch motion. Focus on bringing your knees closer to your head versus up toward the ceiling.
First, I take a small towel and put it down on a smooth floor. I put my feet on the towel in a push-up position. Starting with my back straight and my abs tight I tuck my pelvis and pull my feet up by contracting my abs. Squeeze your abs at this point and then slide your feet back out to starting position before repeating. As you can see we get a nice curvature of the low spine, bringing the lower part of our ribs closer to our pelvis – the two insertion points of our rectus abdominis.
To correctly perform a simple crunch, we need a fuller range of motion by bringing our head toward our knees, not the ceiling. When we do this you can see we get that curvature we’re looking for. Make sure to start the move slowly, not using momentum and not pulling on your neck or head – squeeze it at the top before slowly lowering back down. Make sure to go as high as you can – just before your low back comes off the ground – if it comes off the ground then you’re doing an old fashioned sit-up – which is an effective exercise if it weren’t for the stress on the low back.