If your goal is to get abs fast, you should do a set of exercises that target all the muscles in your belly area. Below are the best 15 exercises to hit these muscles and how to do them right. Just pick some of these exercises and do them.
Exercise duration: 15 minutes
Tools: Yoga mat
Target muscles: Abs and waist
InstructionsChoose three exercises from the list below and do 15 reps of each. Then move on to the next exercise until you finish all three. That completes one set. Repeat the set two or three times.
1- First exercise (Assisted Reverse Side Sit Up)
Lie on your left side and place your left forearm on the ground to support your body, putting most of your weight on your left hip. Lift your legs in the air so they form a 45-degree angle with the ground. Then bend your knees and pull them toward your chest until they meet. Return to the start position to complete one rep.
2- Second exercise (Bent Leg V-Up)
Lie on your back and clasp your hands together over your chest. Lift your legs in the air and bend your knees so they form a 90-degree angle. Then in one move, straighten your legs upward and raise your torso off the ground. Stretch out your arms and try to touch your toes with your fingers.
3- Third exercise (Alternating Toe Reach)
Lie on your back with your legs lifted so they make a 45-degree angle with the ground. Stretch your arms on the floor so each arm makes a 90-degree angle with your body. Then raise your right leg up and at the same time lift your torso off the ground and try to touch your right toes with your left fingers. Return to the start and repeat on the other side.
4- The fourth exercise (Leg Raise and Reach Clap)
Lie on your back and raise your legs so they make a 45-degree angle with the ground. Put your arms by your sides. Without lifting your lower back from the ground, lift your legs up so they form a 90-degree angle with the ground. Then lift your upper body and clap behind your knees. Return to the starting position.
5- Exercise (Lying Windshield Wipers)
Sit with your lower back on the ground, lift your upper body off the ground by supporting yourself on your forearms and raise your legs in the air. Without moving your upper body, slowly rotate your legs towards the right side of the yoga mat. Then make a half arc by moving your legs from the right side to the left side of the mat. After that, reverse the motion and repeat.
6- The sixth exercise (Russian Twist)
Sit on the ground with your lower back resting. Place your heels on top of each other and lift your legs so they are parallel to the ground, balancing on your lower back. Cross your hands in front of your chest and lean your torso slightly backward. Tighten your abs and twist your torso quickly to the left and then to the right to complete one rep.
7- The seventh exercise (Side-To-Side Crunch)
Lie on your back with your feet on the ground and knees bent. Put your arms by your sides and make sure to lift your head and shoulders off the ground. Touch your right foot with your right hand, return to the start, and repeat on the other side to complete one rep.
8- The eighth exercise (Side Plank Dips)
Get into a side plank on your left forearm so your body is parallel to the ground. Your elbow should be right under your shoulder and your right leg straight over your left leg. Place your right hand on your hip and lower your hip a few centimeters toward the floor, hold for a moment then go back to the start. Do 15 reps on each side.
9- The ninth exercise (Side Plank and Reach Through)
Get into a side plank on your left forearm with your body parallel to the floor. Elbow under the shoulder and right leg over left leg. Then stretch your right arm straight up so it’s at shoulder height. Tighten your core and slowly twist your chest toward the ground while lowering your right arm under your chest. Go back to start and do 15 reps each side.
10- The tenth exercise (Toe Reach)
Lie on your back with your upper body flat on the floor and your legs raised so they form a 90-degree angle with the ground. Cross your arms over your chest. Using your lower abs, lift and bend your torso away from the floor and try to touch your toes with your hands. Return to start to do one rep.
11- The eleventh exercise (Plank)
Start in a regular push-up position then place your forearms on the ground. Make sure to tighten your core, abs, and legs and keep your back straight so your body forms a straight line. Hold this position for 30 seconds.
12. Exercise twelve (Plank With Hip Dip)
Start in a plank position on your forearms and make sure to tighten your core muscles. Then slowly rotate and lower your right hip to the right side but stop before touching the ground. Reverse the motion and repeat on your left side to complete one rep.
13- Exercise thirteen (Cross Mountain Climbers)
Start in a plank position with your arms straight and make sure your body forms a straight line from your head to your heel. Then move your right knee towards your left elbow and return to the start. Now move your left knee towards your right elbow to finish one rep.
14- Exercise fourteen (Bicycle Crunch)
Lie on the floor with your knees raised towards your chest and your hands behind your head. Raise your shoulder blades off the ground and tighten your abs so your lower back presses into the floor. Then straighten your left leg and twist your upper body to the right so your left elbow can move towards your right knee. Make sure your whole upper body moves, not just your elbows. Repeat on the other side to complete one rep.
15- Exercise fifteen (Deadbug)
Lie on your back lifting your arms straight up and your legs off the floor, then bend your knees towards your chest making a 90-degree angle. Keeping your lower back on the floor and tightening your core, slowly lower your right leg to the floor until your heel nearly touches it. At the same time, lower your left arm behind your head. Hold this position for a moment then return to start and repeat on the other side to complete one rep.
