Looking for a challenging 20-min home abs workout? You found it!
Abs are very important to keep your posture and for that coveted six-pack look that means you are in great shape.
The great thing about abs, though, is that you can train them anywhere without equipment. And Chris Heria shared a 20-min home abs workout that will give you plenty to create muscle in your midline.
Chris Heria, founder and CEO of ThenX, a fitness program and website aimed at workouts using only body weight.
Check out Heria’s 20-min home abs workout below.
20-Min Home Abs Workout
The 20-min home abs workout shared by Chris Heria consists of these exercises:
- Lying leg flutters
- Boat hold
- Laying windshield wipers
- Star crunches
- Seated in & outs
- Russian twist
- Mountain climbers
- High side plank rises (22 seconds on each side)
- Side plank reach throughs (22 seconds on each side)
- Plank alternating toe taps
- Leg raises
- Legs down hold
- In and outs
- Plank hold
- Plank side hold
- Chair sit-ups (22 seconds with each arm holding up)
- Switching mountain climbers
For each exercise, you do it for 45 seconds and rest for 15 seconds before going to the next one. Each exercise should, in this case, take 1 minute total between movement and resting period. With 20 different exercises bundled together, this becomes a great 20-min home abs workout.
Ready to take on the 20-min home abs workout yourself? Click on the vide o below.
VIDEO – 20-Min Home Abs Workout
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Start Doing the Reverse Crunch – An Effective Ab Exercise to Get A Six-Pack
Beginner’s Guide to A Six-Pack – Eating and Training Tips
9 Most Effective Abs Exercises You Have Never Done
Muscles of the Core and abs
If you want to know more theory besides this 20-min home abs workout, learn about the muscles of your core and how they work.
The core muscles are the muscles that make up your 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.
The rectus abdominis is the muscle that you can see when you look at yourself in the mirror.
It is also the deepest muscle in your abdomen, and it is responsible for flexing your spine and pushing your ribcage forward. If you have good posture, then this muscle is working well. If not, back pain might be an issue—and it’s important to do exercises that target this area if you want to improve your posture.
The internal obliques originate from the inner surface of the lower 8 ribs and insert on the tendinous intersection on the lateral border of rectus abdominis. The internal oblique muscle is a flexor and adductor of the trunk, as well as an internal rotator.
The nerve supply comes from thoracolumbar fascia.
The external obliques 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 down on the rib cage and compress it slightly (which makes it shorter).
The transverse abdominis is a deep muscle that wraps around your midsection. It helps to stabilize your spine and compress the abdominal cavity, which increases intra-abdominal pressure to help protect internal organs from injury.
To contract it, use the following breathing technique: breathe in deeply through your nose while expanding your belly outwards as far as possible without straining; then exhale slowly through pursed lips (as if you were going to whistle) while contracting your abdominal muscles inward towards the spine.
Hold this contraction for 3 seconds, then release and repeat 3 times.
The erector spinae are a group of muscles that run along the spine and function to keep it straight and upright.
They also help rotate your spine, bend it forward, and bend it backward. If you’ve ever had trouble bending over to pick something up off the ground or if you’re unable to touch your toes without rounding your back, this might be why.
The core is made up of more than just abdominal muscles. It also includes muscles in the back, spine and hips, as well as those in the arms. The main function of these muscles is to provide stability for movement and improve balance. This blog post discussed each muscle group individually along with its functions and exercises that work on each one specifically.
Now that you know all this info, you understand why it is important to consistently do this 20-min home abs workout to strengthen your body and keep it safe from injury.
- Abs-and-athletes: Dusan Jovic and Mueen Agherdian on Unsplash
- Side Plank: Li Sun on Pexels