20-minute home abs workout

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Are you looking for a 20-minute abs workout at home? I found it!

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Abs are very important for maintaining your posture and for that six-pack look, which means you’re in great shape.

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But the great thing about abs is that you can train them anywhere without equipment. And Chris Hereria shared a 20-minute at-home abs workout that will give you plenty to build muscle in your midfield.

Chris Heria, founder and CEO of ThenX, a fitness program and website aimed at workouts using only your body weight.

Check out Heria’s 20-minute home workout below.

Source: Dusan Jovic and Mueen Agherdian on Unsplash

Abs workout for 20 minutes

The 20-Minute Abs Workout featuring Chris Hyria consists of these exercises:

  1. Lying leg flapped
  2. access operations
  3. drape
  4. hold the boat
  5. Install windshield wipers
  6. Star crunches
  7. Indoor and outdoor seating
  8. Russian ext
  9. bikes
  10. mountaineers
  11. High side plank height (22s on each side)
  12. Side plank reaches lanes (22s on each side)
  13. Plank taps alternately
  14. leg raises
  15. legs down
  16. ins and outs
  17. plank contract
  18. Hold the wooden side
  19. Chair sit-ups (22 seconds with each arm raised)
  20. Switch climbers

For each exercise, you do it for 45 seconds and rest for 15 seconds before moving on to the next exercise. Each exercise, in this case, should take 1 minute in total between movement and rest period. With 20 different exercises all together, this becomes a great 20-minute abs workout.

Are you ready to do 20 Minutes Abs Workout at Home by yourself? Click o video below.

Video – 20-Minute Abs Workout at Home

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Cardio muscles and abs

If you want to know more theory besides the 20-Minute Abs Workout at Home, learn about your core muscles and how they work.

The core muscles are the muscles that make up the abdomen, pelvis, and lower back. This is a popular area of ​​focus for many people who want to get fit because it’s easy to see how you can improve this area with simple exercises like crunches or planks.

rectus abdominis;

The rectus abdominis muscle is the muscle you can see when you look at yourself in the mirror.

It is also the deepest muscle in your abdomen, and is responsible for flexing your spine and propelling your rib cage forward. If you have good posture, this muscle works well. If not, back pain could be a problem — and it’s important to do exercises that target this area if you want to improve your posture.

internal oblique

The internal oblique tendons arise from the inner surface of the eight lower ribs and are inserted at the tendon junction on the lateral border of the rectus abdominis. The internal oblique muscle is a flexor and adductor muscle of the torso, as well as an internal rotator cuff.

The nerve supply comes from the thoracolumbar fascia.

external oblique

The external oblique muscles are the muscles that run along the sides of your body. They help you rotate your torso, flex your spine, and bend to the side.

When these muscles contract, they pull the rib cage down and compress it slightly (making it shorter).

Transverse abdomen

The transversus abdominis is a deep muscle that wraps around the midsection of your body. It helps stabilize the spine and decompresses the abdominal cavity, which increases intra-abdominal pressure to help protect the internal organs from injury.

To contract, use the following breathing technique: breathe deeply through your nose while expanding your belly outward as much as possible without straining; Then exhale slowly through pursed lips (as if you were going to whistle) while contracting your abdominal muscles inward toward your spine.

Hold this contraction for 3 seconds, release and repeat 3 times.

Spinay Monument

The erector spina is a group of muscles that run along the spine and work to keep it upright and upright.

They also help rotate your spine, bend it forward, and bend it backward. If you have difficulty bending over to pick something up off the floor or if you are unable to touch your toes without rounding your back, this could be the cause.

conclusion

The core is made up of more than just abs. It also includes the muscles of the back, spine, hips, as well as the muscles of the arms. The main function of these muscles is to provide stability for movement and improve balance. This blog post has discussed each muscle group separately along with their functions and exercises that work each group specifically.

Now that you know all this information, you understand why it is so important to do 20 minutes of abs workout consistently to strengthen your body and keep it safe from injury.

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