Last updated on June 15th, 2019 at 09:48 am
Try this quick abs workout at home or at the gym to burn fat, tone your abdominal muscles and improve posture! You don’t need any equipment.
This workout is great for us women to build core strength, tighten the abs and to help us walk (and sit) taller!
Personally, I store most of my fat in my belly (or should I say around it) and it’s stubborn like a close relative. Every day we’re having the same conversation:
– “Can you please just go away?”
– “Can you give me the scissors, I’m making a pretty box out of cardboard”.
Yes, it’s like talking to a wall, but it’s belly fat. It’s also gotten independent enough to be living its own life and getting hobbies now.
Surprisingly, sitting at my computer for 8 hours a day doesn’t make this creature shrink! I’m trying every day. Nope. Just getting bigger.
How To Roast Belly Fat
My new solution: working abs 2-3 times a week in combination with HIIT or another type of cardio workout. That last part is needed in order to actually burn the fat. If you won’t go peacefully, I’ll have to roast you and you’ll melt.
So with this ab routine: do the exercises and then add a little HIIT or cardio session after in case you want to lose fat as I do. If you don’t – don’t do the HIIT.
My HIIT workout was simple: 10 minutes alternating between sprinting and jogging, 30s intervals.
Abs Workout To Burn Fat At Home Or At The Gym
- 30x Spiderman Planks
- 30x Rainbow Planks
- 30x Russian Twists (with or without weights)
- 20x Lying Leg Raises
- 20x Pilates Superman
Do 3 rounds total and add your favorite HIIT workout at the end to burn more fat!
This took me a little over 10 minutes + the HIIT – so around 20 minutes in total. You’ll find the video demonstrations for each move below.
The Ab Exercises
1. Spiderman Planks – 30x
This is one of my favorite plank variations. You start in low plank and bring one knee to the same arm. Keep it there for a few short seconds and do it on the other side. Like most planks, this is a core-focused exercise, but it engages multiple muscles in the body. You’ll mostly feel it in your obliques, core and probably back.
2. Rainbow Planks – 30x
via Health Magazine
More planks! Nooooooooooo Similar to the Spiderman plank, you start in a forearm plank then lower your hips to the one side and then the other. This is another plank variation that is great for your core and obliques.
3. Russian Twists (with or without weight) – 30x
I don’t know what’s Russian about this exercise, but it’s again – great for your obliques. You basically start in a V-shape, keeping your legs up or curled up, the only thing on the floor is your butt. Now even this is an exercise on it’s own, but we’ll do something more. From here, you rotate to one side, touching that side with your hands or with your elbows as demonstrated in the video. Then off to the other side. To make it even more fun, because now gravity can’t do a thing to you, instead of interlocking your fingers – you can hold a dumbbell with both hands and rotate like that. If you’re you’re very positive about it you might find this exercise looks like a little dance.
4. Lying Leg Raises – 20x
If you want to tone lower abs, you’ll like this exercise. Basically, you’re lying on the floor and bringing your legs toward the seeling. It seems kinda lazy, because you’re just laying there moving your legs around. But because you need to keep your back flat at every moment, this exercise requires some serious core strength.
5. Pilates Superman – 20x
via XHIT Daily
Now that we did the Spiderman, became Russians, lied on the floor and made some rainbows without sunshine or rain, we’re gonna do the Superman. This is not an ab exercise, but it will help strengthen your lower back, thus improve your posture, so you can keep your core tight even if you’re not doing an ab workout. For this you’ll need put on a Superman costume, lie on your belly and slowly bring your arms and your feet up as if you’re flying in the sky like you’re that guy. Watch out, a crying baby, you have to save it! Bam, still crying. You do 20 reps and you retire – you go back to being a regular person who doesn’t know what their life purpose is and doesn’t wear a costume.
I hope you enjoy this workout, I felt great after – stronger and somehow more present!