Let me start with a warning: if you think that abdominal training consists of just crunches and a dozen or so sit-ups, I have to disappoint you. You need to add physical activity in the form of cardio or intervals. Fortunately, nothing changes in the plan and you can still do the training at home and get very fast results.
An interval timer – why do you need one?
We have a variety of interval timer apps available on the market, which are an ideal aid to burn fat and for the abdominal muscles to emerge from underneath. Simply set the time you need to exercise at an intense pace and the rest needed. The proportions you set will depend on your level of fitness and training.
Start with 45 seconds of activity and a 15-second break. Three exercises in one series. Do 4 series.
The benefits of abdominal training at home using intervals:
- Quick fat burning.
- The body’s post-exercise work.
- You don’t have to leave the house.
- You don’t waste time commuting.
- All you need is a workout outfit and a mat.
- You get the training for free.
- First effects after just 14 days.
Warm up your muscles before training
Begin with a 5-minute warm-up. This can include jumping jacks, arm swings, waist twists and bends. If you like to be guided without having to come up with ideas yourself, the availability and variety is so great that you are sure to find something you like, choose your favourite.
PS: Did you know that after three weeks of the training plan you are doing, it is a good idea to change your training? All this to give the body a new challenge to overcome.
Take a mat, some water, a stopwatch, and get to work
After a short warm-up, get started. Remember to use the moments of pause for a sip of water and a steady walk. Don’t stand still!
First series:
- 45s skip A, which is running in place with knees raised high – the higher, the better. Remember to include arm work and add maximum speed.
- 15s break.
- 45s in support, sideways draw the knee as close to the shoulder as possible – you can bend the whole body laterally. Perform the exercise rhythmically, changing sides after each knee pull.
- 15s break.
- 45s lie on your back, hands close to your buttocks, straighten your legs, lift them about 30 cm above the ground and perform “scissors” – move your feet away and closer together.
One minute break.
Second series:
- 45s burpees – jump up, arms overhead, back to support and then to starting position. You can replace the support stage with a jump, which will increase the effectiveness of the exercise.
- 15s break.
- 45s mountain climbing – in front support, draw your knees to your chest to mimic running.
- 15s break.
- 45s lie on your back, knees and hips at 90 degrees, place your hands on your neck, elbows wide. Perform short abdominal crunches by lifting your shoulder blades; do not draw your chin to your chest as this can reduce the effectiveness of the exercise. Remember about breathing.
One minute break.
Third series:
- 45s “mummy” – stretch straight arms out in front of you, stand on the straight leg (straighten the other leg too). At the same time, cross your arms in front of you and jump from leg to leg. Tilt your body backwards to make it easier to perform the exercise.
- 15s break.
- 45s jumps in support. Imagine having to jump with your feet together over a high object. If it makes it easier for you, you can jump over something “real”.
- 15s break.
- 45s while lying on your back, straighten one leg and draw the other to your chest. Change legs at a fast pace without putting them down on the ground.
One minute break.
Fourth series:
- 45s jumps. Perform several low jumps followed by the highest possible jump. Focus on lifting your knees to your chest during the jump, this will give even faster results.
- 15s break.
- 45s plank on elbows. Focus on keeping the head as an extension of the spine, hips in line with the back.
- 15s break.
- 45s lie on your back, legs straight at the knees, stretch your arms out in front of you. Imagine holding a rope in front of you and trying to climb on it to sit up, then slowly place your back on the ground. This exercise is slower than the others, but gives great results for the abdominal muscles.
Phew, the training is over, now all you need is a short stretch and you can wait for the results. If you have no idea how to stretch, just:
- lie flat on your back,
- stretch your arms above your head,
- after a while, draw one knee towards your chest,
- change sides,
- Draw both knees together at the same time,
- swing to the side,
- put your right leg over to your left side,
- change sides,
- lie down as in the first position.
Simple, fast, effective exercises after which your body will be relaxed.
How often do I do abdominal muscle exercises at home to see an effect?
You only need to do them three times a week, but to increase the effectiveness of your exercise, make sure you have a good calorie balance, give up sugar and excessive fat, interchange your activity with jogging, bike rides or your favourite cardio.