🗒️ Advenced’s Bodyweight Abs Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Advanced Bodyweight Abs Routine
✋ Tips for Effective Preparation!!
- If you are an advanced exerciser, you can mix anaerobic and aerobic exercises through bodyweight training.
- After performing lower body exercises, it is crucial to take proper rest, even if it is a bodyweight workout.
- If bodyweight exercises feel too easy, try reducing rest time or slowing down the movements.
📝 Exercise list
Click on the exercise for detailed instructions.
Plank
How To
- Lie on the floor with your wrist and elbows on the floor.
- With your elbows and shoulders on the same line, push your body up with pressure on your abs and hips.
- Keep your posture by pushing the floor with your elbows and flattening your back with your chest open.
Sets: 5 sets
Reps: 2min
Rest time: 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start by getting into a push-up position, with your forearms resting on the ground.
Engage your core muscles by pulling your belly button towards your spine.
Keep your body in a straight line from your head to your heels, avoiding any sagging or arching.
Hold the position for as long as you can, aiming for at least 30 seconds to start.
Focus on your breathing, taking slow and controlled breaths throughout the exercise.
If you feel any discomfort or pain, modify the exercise by dropping to your knees or reducing the duration.
V-up
How To
- Lie on the floor and straighten your arms and legs.
- Raise the upper and lower bodies simultaneously so that the upper and lower bodies become V-shaped.
- Feel the tension of your abs slowly lower the upper and lower bodies to return to the position in step 1.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start by lying flat on your back with your arms extended overhead.
Engage your core muscles by pulling your belly button towards your spine.
Simultaneously lift your legs and upper body off the ground, reaching your hands towards your toes.
Keep your lower back pressed into the ground to avoid straining your back.
Exhale as you lift up and inhale as you lower back down to the starting position.
Start with a few repetitions and gradually increase the number as you get stronger.
Crunch
How To
- Lie on the floor with knees bent holding both hands in front of your chest or behind your head.
- Gradually lift the upper part of the body to feel the contraction of the upper abs. (At this time, the chest must be stretch open to prevent spinal injury)
- Slowly lower your upper body while feeling the tension in your upper abs.
sets: 5 sets
reps: 2min
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start by lying flat on your back with your knees bent and feet flat on the ground.
Place your hands behind your head, but avoid pulling on your neck.
Engage your core muscles by drawing your belly button in towards your spine.
Slowly lift your head, neck, and shoulders off the ground, while keeping your lower back pressed into the floor.
Exhale as you lift and inhale as you lower back down.
Avoid straining your neck by keeping your chin lifted and looking towards the ceiling.
Hanging Leg Raise
How To
- Straighten the upper and lower body while hanging from the pull-up bar or iron bar.
- While maintaining the position, bring your knees to your abs level.
- While maintaining the tension in your abs, lower your legs and return to the starting position.
Sets: 5 sets
Reps: 2min
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start by hanging from a pull-up bar with your arms fully extended.
Engage your core muscles by pulling your belly button towards your spine.
Keep your legs straight and slowly raise them up towards your chest, using your abdominal muscles.
Pause for a moment at the top of the movement, squeezing your abs.
Lower your legs back down slowly and with control, maintaining tension in your core.
Repeat for the desired number of repetitions, focusing on maintaining proper form throughout the exercise.
Hollow Position
How To
- Lie faceup on the floor, feet together, and bring your feet and head four to six inches off the ground.
- Bring the arms overhead, so your biceps are next to your ears.
- Press your lower back to the floor.
- Keep your position.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Engage your core by pulling your belly button towards your spine.
Keep your lower back pressed firmly against the ground.
Extend your arms overhead and keep them straight throughout the exercise.
Press your lower back into the ground as you lift your legs off the floor.
Hold the hollow position for a few seconds, focusing on maintaining proper form.
Start with shorter holds and gradually increase the duration as you get stronger.
Reverse Crunch
How To
- Lie on the floor and press on the floor with both hands to keep your balance.
- Bend your knees to 90 degrees, and lift them up so that your thighs are perpendicular to the floor.
- While gently pressing your palms on the floor, use your core muscles to push your hips up so that your knees are toward your chest.
- At the highest point, feel the stimulation of the lower abdomen and slowly return to the starting position.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start by lying flat on your back with your hands by your sides.
Bend your knees and lift your feet off the ground, bringing your knees towards your chest.
Engage your core muscles and lift your hips off the ground, curling your lower back off the floor.
Hold the contraction for a second and then slowly lower your hips back down to the starting position.
Focus on using your abdominal muscles to initiate the movement, rather than relying on momentum.
Keep your breathing steady and controlled throughout the exercise.
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