Program “Body sculpture press in 8 minutes” - reviews

Unlike other muscles in the human body, the abdominal muscles can be trained every day because they have a high ability to recover. It is enough to devote 8 minutes a day to training and after a few months the result of the work done will not be long in coming. It is important to remember that beautiful abs is not only regular training, but also proper nutrition, otherwise the muscles covered with a dense layer of fat will not be noticeable.

Press in 8 minutes: what is it?

Perfect abs in 8 minutes (8 Min Abs Workout) is a short workout from Passion4Profession that works all the abdominal muscles: rectus, oblique and transverse. You will strengthen your upper and lower abs, make them firm and get closer to the cherished dream of many: six-pack abs . The training is interesting because it is conducted not by a person, but by a robotic character. All exercises are performed on a mat. It is very convenient that you will see which specific muscles you manage to use during exercises.

An 8-minute class consists of 8 exercises, each lasting about 45 seconds (30 repetitions). After completing two exercises, a half-minute break follows. There is an oral count as a background, so you won’t lose track of the desired rhythm. Eight-minute abdominal exercises have 4 difficulty options . You should move on to a more difficult level only when you have completely mastered the current level. You can create your own training schedule, or you can follow this option:

However, it is important to remember that doing ONLY perfect abs in 8 minutes will make it very difficult . It is imperative to combine work on your abdominal muscles with cardio training and proper nutrition. Since the concept of “healthy eating” is quite broad, we recommend starting with counting calories. And from Jillian Michaels you can choose a high-quality cardio workout for yourself.

Get a beautiful figure in 8 minutes a day

Author Oksana Anikina

01.12.2003 08:44

Health » Beauty » Fitness

Do you want to have a beautiful, toned figure , but don’t have enough time to play sports? American fitness trainer George Cruz advises how to get in great shape by training for just 8 minutes 6 times a week.

So, you don't have time to go to the gym or pool , but you want to keep yourself in good shape. You can solve this common problem by getting up 8 minutes earlier than usual in the morning and doing this simple set of exercises. This training regimen is suitable for absolutely everyone, even night owls who like to get up and go to bed late. There are two reasons why it is best to train in the morning.

Firstly , in the morning you are relatively free. Having decided to work out during the day, you will be faced with many distractions: urgent work, lack of suitable conditions. And in the evening you will be too tired to lift dumbbells. Therefore, morning is the only suitable time.

Secondly , exercise forces the body to produce endorphins - pleasure hormones. The more endorphins enter the bloodstream, the better you feel. By exercising in the morning, you ensure yourself a great mood for the whole day. Now, no matter what happens, it will be difficult to knock you out of the saddle.

What is the purpose of training? Of course, get rid of excess fat , become healthier and slimmer. And the main enemy of fat deposits is well-developed muscles. When you diet, you lose not so much fat as muscle mass. By doing exercises, you will lose weight only from fat. At the same time, energy consumption will increase, because every kilogram of muscle burns 70 additional calories per day. At the same time, muscles spend energy even when you sleep or rest.

In addition, muscles can prolong youth. Research has proven that strength training can actually “turn back time.” By exercising two to three times a week, you will find that your life changes in subtle ways. Instead of habitually whileing away the evenings on a chair in front of the TV, you want to go for a walk, you suddenly stop calling the elevator and go up the stairs to your floor, and at work you are increasingly drawn to get up from your desk for a little warm-up. The thing is that stronger muscles require exercise - and you become slimmer and younger every day.

Of course, you can’t do only strength exercises. Aerobic training - running, swimming, step - will help consolidate the results and strengthen the cardiovascular system. Many ladies think that they have had enough of such activities, but this is not so. It is imperative to supplement your runs or swims with exercises with dumbbells or on machines .

An eight-minute set of exercises will help you lose weight and build a beautiful body. You will strengthen your shoulder and back muscles by correcting your posture. Your arms will become toned, your waist will shrink, your stomach will be flat and strong. Finally, you will gain slender hips and chiseled legs.

At the same time, do not forget about aerobic exercise. 5-7 times a week, spend half an hour a day walking, running, step or swimming. This will help not only lose weight, but also fight stress.

So, let's start training. First, a short warm-up to warm up a little and prepare your joints for work. Do not make sudden movements, work carefully with all joints to avoid injury. But do not do stretching exercises - their turn will come after the main workout. While your muscles and ligaments are still “cold”, they are easy to damage.

Now - the exercises themselves. You will need a mat, a stable chair and a pair of dumbbells weighing 2-5 kilograms. First do 12 repetitions of exercise A, then immediately - 12 repetitions of exercise B. After resting for 15-20 seconds, repeat the entire cycle from the beginning, and so on - 4 times. If you can easily do more than 12 reps, your dumbbells are too light. If you are not able to perform the movement efficiently 12 times, take a lighter weight. Breathe calmly and evenly, do not hold your breath.

After completing four cycles, take three to four deep breaths and give each muscle a good stretch, paying particular attention to the ones you worked in the workout. This will make you more flexible and reduce the risk of injury.

Monday: Chest and Back Exercise A: Bench Press. Lying on your back, bend your knees and place your feet on the floor. If your lower back does not touch the floor, place a folded towel or small pillow underneath it. Holding a dumbbell in each hand, bend your elbows at right angles and keep your shoulders parallel to the floor. As you exhale, slowly raise your arms up, keeping your elbows slightly bent. At the top point, pause for a second and exhale as you return to the starting position.

Exercise B: Elbow Tuck While sitting on a chair, hold a dumbbell in each hand. If you feel uncomfortable, place a pillow on your lap. Bend your back straight forward. Extend your elbows out to the sides and down, bending your elbows at right angles. As you exhale, slowly raise your elbows toward the ceiling, squeezing your shoulder blades together. When the dumbbells reach hip level, hold for one second and slowly, while inhaling, return to the starting position. One cycle is over - but it’s too early to relax. Three more times to go!

Tuesday: Shoulders and Abdomen Exercise A: Lateral Raises. While standing, straighten your back and lower your shoulders. Feet shoulder-width apart, knees slightly bent, dumbbells in lowered hands. With your elbows slightly bent, raise your arms straight to the sides as you exhale to shoulder level. Do not raise your shoulders or straighten your elbows! At the top point, pause for a second and slowly, inhaling, lower your arms. And - to the next exercise.

Wednesday: Triceps - Lower Arm and Biceps - Upper Arm Exercise B: Crunches. Lie on your back, bend your legs and place your feet on the floor. Make a fist with your left palm and place it between your chin and collarbone. With your right hand, squeeze your left wrist. This will prevent you from straining your neck while lifting your body. Without moving your lower body, exhale and slowly lift your head and shoulder blades off the floor. Pause for a second. Now inhale and slowly return to the starting position. Great, you can get up and move on to raising your arms.

Exercise A: lying bending. Lying on the floor, hold a dumbbell in each hand. Arms are bent, elbows pointing toward the ceiling, palms at ear level. As you exhale, straighten your arms without straightening your elbows completely. Try to keep your elbows as close to each other as possible. Hold for one second. Then inhale and return to the starting position. Repeat 12 times and move on to the next exercise.

Exercise B: standing curls. Stand with your feet shoulder-width apart. Tighten your abs and bend your knees slightly. Hold a dumbbell in each hand with your palms facing forward. As you exhale, slowly bend your arms to a right angle at the elbow joint. In this case, the dumbbells are opposite the biceps. Don't spread your elbows out to the sides or raise your shoulders. Stay in this position for 1 second and lower your arms. Did you feel the muscles working? Great, let's repeat the whole cycle all over again.

Thursday: front and back of the thighs Exercise A: hip raise. Lie on your back, place your feet on the seat of a chair. Stretch your arms along your body, palms up. Exhale and slowly lift your hips and buttocks off the floor, stretching in a straight line. Pause for a second. Inhale and slowly return down. 12 repetitions - and the next movement.

Friday: calves and buttocks Exercise B: squats. Stand straight with your feet shoulder-width apart. Keep your back straight and your shoulders down. Inhale and bend your knees to a right angle, as if sitting on the edge of a chair. At the same time, the back bends slightly forward, but remains straight. Place your hands on your hips. Pause at the bottom for a second. Exhale as you rise up without straightening your knees completely. Remember: your knees do not go beyond your toes. Great, endorphins are already entering the blood. Keep it up!

Exercise A: standing up. Stand straight with your feet shoulder-width apart. Lower your arms with dumbbells freely along your body without raising your shoulders. Bend your elbows and knees slightly, tighten your abs and buttocks, do not lower your chin. Exhale and slowly lift your heels off the floor, rising onto your toes. Hold at the highest point for one second. Inhale and smoothly return to the starting position. Repeat the exercise 12 times and immediately move on to the next one.

Exercise B: leg lift back. Get on your knees and place your hands on the floor. Make sure your knees are exactly hip-width apart and your elbows are directly under your shoulders. Raise your right leg bent at a right angle upward, with your thigh in line with your torso. The heel is pointed directly at the ceiling. As you exhale, lift your heel up with a slow springing movement. Once you reach maximum height, hold for a second. Inhale and smoothly lower your leg to the starting position. Do 12 repetitions with one leg, then switch legs. And - the whole cycle all over again.

Saturday: outer and inner thighs Exercise A: lateral raise with a turn. Lie on your right side with your head on your bent right arm. The left hand is in front of the body. Bend your left leg and place your foot behind your right knee. Exhale and lift your right leg straight, pulling your toes towards you. At the highest point, hold for one second. Inhale and return to the starting position. Do 12 lifts with your right leg, then repeat with your left. Great, one more exercise to come.

Exercise B: Back swing. Stand on your knees and palms, with your knees directly under your hips, your elbows under your shoulders, and your fingers pointing forward. Keep your back straight, don't lower your head. Take your right leg back and bend it at the knee at a right angle. As you exhale, lift your bent leg up to the side and hold for one second. Inhale and slowly return to the starting position. Repeat the movement 12 times on your right leg and switch to your left. And now - back to exercise A.

Congratulations - you did a great job, so you can take Sunday off. But don’t forget - on Monday we will get up 8 minutes earlier again.

Olga DEMINA.

Disclaimer : This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your healthcare provider for more information.

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Topics weight loss

What you need to know about the effectiveness of eight-minute ab workouts?

1. The 8-minute perfect abs program is truly effective only when combined with proper nutrition and regular aerobic exercise. Read more in the Instructions on how to remove belly fat and pump up your abs at home.

2. There must be regularity . There is no point in training your abs once a week. Make it a rule to do this at least 3-4 times a week, because it will only take you 8 minutes. You can do this complex in addition to any workout.

3. Carefully monitor the technique of performing the exercises. You should not strain your neck muscles, otherwise they will bother you later.

4. At first it may be difficult for you to cope with all the exercises. This is absolutely normal, the muscles must adapt. Don't be afraid to simplify the exercises if you can't yet do the option presented in the video.

5. Do not exercise on a full stomach. After eating, at least an hour should pass.

6. You can move to the next level only when you completely and easily cope with the first. Don't force things. For some, two weeks will be enough to increase the difficulty level, while for others, even a month will not be enough.

7. It’s purely genetically easier for men than for girls to achieve 6-pack abs. However, it is quite possible for anyone to achieve a flat stomach .

8. Remember that programs such as 8-minute abs do not help fight fat. They only work on strengthening the abdominal muscles. And if you don’t get rid of the fat layer, you won’t see six-packs on your stomach.

Is Passion4Profession's "Perfect Abs in 8 Minutes" program effective? Yes, but only in combination with moderate nutrition, aerobic exercise and preferably full body training. You can't lose weight locally, but you can actively work on problem areas. True, this needs to be done only comprehensively .

Therefore, in addition to exercises, we also take into account the main rules for creating abs:

1. Regularity of classes. In 8 minutes a day you can really achieve abs, but only if you follow all the rules and with a training regimen - 2 times a day. It is ideal if the abdominal workout comes after a regular workout.
2. An hour before training and an hour after - do not eat.
3. We pump up the press ONLY after we have lost fat at the waist. Otherwise, you simply won’t see your gorgeous abs under the fat.
4. We eat right. That is, 5-6 times a day, a portion - “from the palm of your hand” (from your own!), in the morning - the most plentiful food, in the evening - the lightest.
5. We drink a lot - about 2 liters of water per day.
6. We eat healthy foods : olive oil, lean meat, nuts, dairy products, oatmeal and whole grain bread, fish and vegetables, cinnamon (reduces hunger), mustard with red pepper and ginger (speed up metabolism). We boil the food, steam it or eat it raw (if possible).
7. Don't pump up your abs during your period.
8. We monitor sleep and rest patterns.
9. Don't forget about cardio training , which helps eliminate waist fat.

Rules and features of the program

The ab program itself includes 4 levels, which differ in complexity - start from the first level, which last only 4 weeks. The article will present in detail 8-minute exercises for pumping up the abs, which are recommended for women after childbirth to eliminate belly fat and for men to achieve a strong-willed and strong torso.

Press in 8 minutes level 1:

Press in 8 minutes level 2:

Super press in 8 minutes - a video in Russian can be found on the Internet - offers quite simple and doable exercises that are difficult for people without physical activity only in the first workouts. In the future, things will get easier, but you should not rely on the presented program for strengthening the abdominal muscles and pumping up the abs - it is important to adhere to proper nutrition and regular cardio training.

Experts believe that even overweight people can pump up their abs, but their results will be invisible under the thickness of fat.

Therefore, you should first pay attention to proper nutrition, which helps get rid of belly fat. They adhere to proper nutrition and in fact constantly perform the complex in 8 minutes - this will allow you to quickly achieve the desired toned stomach and pumped up abs.

The rules and recommendations for implementing the complex should also include:

• According to the program, a set of exercises must be performed regularly - the first level of the first week includes mandatory exercises at least 3 times a week, then the number is increased to 5 times.
• During exercises, you should not strain your neck muscles - your head should be kept in a straight position as an anatomical “extension” of the spine.
• You should not chase the program - if you feel the difficulty of performing the exercise, you should perform level 1 longer.
• You should not immediately start exercising after eating - wait at least an hour.
• You should proceed to the next level only after the previous one has been fully completed.

It should also be noted that the presented complex for pumping the abs and strengthening the abdominal muscles does not help get rid of the fat layer - for this you need to turn to cardio training before the 8-minute session.

But first, let’s figure out where the myths are and where the truth about the ideal press is:

• Myth 1. Abdominal workouts will help you lose fat around your waist. Alas. You can’t lose fat from a certain area with training alone; you’ll have to approach the issue comprehensively.
• Myth 2. Ideal abs require a lot of lifting of the body from a lying position. In fact, it is quite simple to choose a set of exercises that makes the last repetitions more difficult. Then the repetition of the exercise will fade into the background.
• Myth 3. To get perfect abs, you need daily workouts. Not at all necessary. 3-4 workouts per week are enough.
• Myth 4. Abs training is enough to get perfect abs. If there is no fat layer at the waist, then absolutely. But if there is one, abdominal exercises alone are not enough, an integrated approach is needed. It is impossible to get perfect abs if you are overweight. First we lose the extra cm, then we create a beautiful belly contour.
• Myth 5. Abdominal training is a safe activity. Alas. Contrary to myths, it is not only barbells and deadlifts that can become hazardous to health. Exercises that are dangerous to health also include stress on the press, such as the seated barbell press, as well as sit-ups on an inclined (seemingly safe!) bench (they are dangerous due to the appearance of intervertebral hernias); “jackknife” exercise (dangerous by overworking the spinal ligaments); lifting straight legs while the body is motionless on the bench (dangerous with spinal injuries and hernias).
• Myth 6. Fitness stars (and other sports stars) achieve thin waists and abdominal definition through rigorous training. Alas! All of them, almost without exception, use “magic remedies” in the form of fat burners and other drugs. But do you need body contouring at this price?
• Myth 7. You need to pump up both the lower and upper abs. And again deception. Abs have no top or bottom! The abs (note: rectus abdominis muscle) are a single whole. And cubes are provided by increasing tendons, which turn ordinary boring muscles into beautiful cubes.
• Myth 8. Ideal abs require a large program of a wide range of exercises. Past again! Forming cubes requires only a minimum of exercises, in which the quality of their execution is important, and not the width of the range of lifts, twists, etc. The main thing is dedication, even if there are only one or two exercises.
• Myth 9. An advertised ab belt helps you lose weight on the couch and get a six-pack without looking up from the TV and chips. Alas and ah! Don't believe a fairy tale that millions of dollars have been invested in promoting. The belt DOES NOT WORK! Of course, there is a basis for this idea - the principle of EMS really exists, but electrical stimulation has nothing to do with the growth of muscle mass.
• Myth 10. While you work on your abs, your waist will shrink. Girls, be careful! You can even increase your waist with daily exercise on your abs! To prevent this from happening, training should be carried out without weights - only with your own weight! So put the dumbbells to the side and form cubes with your hands free.
• Myth 11. Women's and men's abdominal workouts are different. Past again! The only difference is that the girl does not need weights. And in the dispute “who can pump up the abs faster with the same exercises,” both a man and a woman will achieve the desired result at the same time.
• Myth 12. The load on the abs is at the very beginning of training. And then we were deceived! We pump the abs at the end of the workout so as not to lose the effectiveness of the workout as a whole by overstraining the large nerve nodes in the middle of the body.

A set of exercises in 8 minutes

Basically, the set of exercises includes twisting movements - they provide more opportunities to strengthen the oblique and rectus muscles. The 8-minute complex also includes movements to strengthen the transverse muscle - it holds the internal organs.

The training includes the following exercises:

• Lying on your back, legs bent at the knees, hands on the back of your head, you need to perform standard twists - for this, part of the body rises up, but only with the shoulder blades lifted off. It is important to reach your elbows to your knees.
• Also, in a lying position, one leg is raised to the second knee - the legs are bent at the knees. Raise your body so that your left elbow reaches your right upper knee.
• Repeat the previous twist, changing the position of your legs, touching your knee with your other elbow.
• In a lying position, raise your legs and arms to an angle of 90 degrees - the exercise requires you to reach your ankles with your hands.
• Next, reverse crunches are performed - lying on your back, legs extended, hands placed on the abs. You need to raise your legs so that you try to touch your chest with your knees.
• To pump up the oblique muscles, you need to perform lateral twists - lying on your back, legs bent at the knees, sent to the side. In this position, you need to reach your elbow with your knee.
• Change position and perform the same twist as presented above, just with the other side.
• In the starting position, lying on your back and bending your knees, you need to perform forward movements - 10 cm remain between your knees, your arms are extended forward, placed on your abs. Raise your upper body by placing your hands between your knees.

Effective exercises

To achieve perfect abs, you need to devote 8 minutes a day to exercise. It should be remembered that 90% of success in achieving beautiful abs is proper nutrition. Don't forget about cardio training.

Crunches

One of the most effective exercises with which you can quickly pump up your abs at home.

Basic

Exercise technique:

1. Lying on the floor, bend your knees, placing them on a slight elevation, so that an angle of approximately 90 degrees is created between the torso and lower legs.
2. Take the starting position with your chin pressed to your chest and your hands clasped above your chest.
3. Gently lift your shoulders off the floor and stretch them towards your feet. It is important not to raise your torso too high.

The movement should be twisting, but it is important to avoid flexion of the hip joint. It is necessary to lift only the upper part of the back from the floor and make sure that the back does not rise completely, so as not to involve the lower back. In this exercise, it is very important to strive to twist your torso to the waist, but your head should not protrude above your knees. You won't get the perfect pipe, but the execution technique will definitely be followed.

Lateral

Algorithm for performing lateral twists with the elbow to the left knee:

1. While in a horizontal position, you must try to touch your left knee with your elbow, while your hand should be behind your head.
2. The leg should be bent and unbent, but it is important not to place it on the floor, since this will make the exercise lose all its effectiveness.
3. The second hand should also be behind the head or on the stomach, which will allow you to feel the work of the muscles. You need to perform the exercise at a pace.

Crunches in the other direction: you need to do all the steps from the crunch exercise to the left knee, but in the other direction. When lifting your body, it is important to rely only on your lower back. Tension in the lower abdomen indicates that the exercise is being performed correctly.

To the side

Twisting on the left side:

1. Lie on your left side and bend your knees.
2. Then the right hand should be placed behind the head.
3. You need to pull the right side of your body towards your knees lying on the floor. It is important to try to do everything slowly and carefully, avoiding sudden movements.

Reverse crunches: In this case, the left side works, aiming for the right side of the body lying on the ground. Be sure to pull on your torso and not your neck to avoid unwanted injury.

Alternating crunches

You need to put your hands behind your head and alternately reach your left elbow to your right knee, and then your right to your left. You should try to reach the corresponding elbow with your knee.

With hands on stomach

Lying on the floor, you need to place your hands on your abs and place your feet on the floor. In this position, you need to raise your torso. When performing an exercise, it is important to control the technique in order to avoid unwanted injuries and ineffective training actions.

Feet touching

You need to lie on your back, raise your legs straight (or bent at an angle of 90 degrees) and reach your toes with both hands. During the exercise, only the upper body should rise and fall.

Reverse crunches

You need to take a horizontal position and place your hands along your body or on your stomach, cross your legs and try to pull your knees to your chest. It is important not to lift your lower back off the floor. For greater effect on the abdominal muscles, you can raise your head and shoulders.

Thrusts between legs

You need to bend your legs and leave a small space the size of your palm between your knees. Next, you need to jerk your arms, pushing them between your knees. It is important not to press your chin to your chest; it is advisable to look up.

Leg kicks

Having assumed a horizontal position, you need to place your palms under your buttocks and raise your legs. Secure your shoulders and do not tear them off during training. Only the lower body should be involved. Legs can be crossed and raised as high as possible.

Raising your legs up

Simultaneous leg raises without weights are suitable for people with average physical fitness.

Lying on the floor, arms along the body, palms down, legs together. The head lies on the floor; it is not recommended to raise it. It is necessary to raise both legs in the range of 45–60 degrees, briefly lingering in this position, and lower them back.

Raising the legs to the body

It is necessary to take a horizontal position on the floor, legs straightened. You can stretch your arms behind your head or rest your elbows on the floor. When exhaling, the body rises along with the arms and legs, and when inhaling, the body returns to its original position. During the exercise, it is important that only the abdominal muscles work.

Reviews

Kira, 36 years old: Ever since school, I hated abdominal exercises. Not long ago I learned that there are a number of special exercises that allow you to tighten your stomach. I won’t tell you that I immediately got tempting abs, but my stomach tightened up perfectly, and this after classes that took only 8 minutes! I will definitely continue the exercises and wait to see what surprises await me in the future.

Miroslava, 22 years old: I pumped my abs for half an hour, or even more, a day. I couldn’t understand why there were no results - my stomach was only slightly tightened. Only recently I found information that there are special exercises that allow you to achieve results in a short time. Now I spend less than ten minutes a day on classes and watch how my stomach gradually retracts.

Lyubov, 26 years old: I tried to pump up my abs, but at first the exercises didn’t cause much enthusiasm. I had to overcome myself, gritting my teeth, to continue the exercises. Inspiration came after I saw the first results - the disappearance of fat folds. Now I’m happy to start exercising, because the stimulus is already clearly visible, my stomach is flat and toned.

There are exercises for different fitness levels - choose yours and start working on your body.

So, remember - and let's get started!

• Raising legs while hanging (approx. - without support in the lower back). Don’t avoid this exercise – it’s on the list of the most effective! We hang on the horizontal bar or fasten ourselves in the elbow straps, then bring our legs together and move them back a little. Now inhale and raise your legs to an angle of 90 degrees. We freeze as much as we can, tense our abdominal muscles and now slowly lower our legs. Don't rock your body! Repetitions: 2-3 sets of 10 times.
• Twisting on a fitball. Almost the same as getting up from a lying position, only without harm to the spine. We lie down on the fitball with our backs (with our whole body), clasp our hands on the back of our heads, firmly rest our feet on the floor, and now inhale and slowly curl up the body with a deflection of the back. We linger for a couple of seconds at the end point, straining the abs, and now return to the starting position. Repetitions: 2-3 sets of 10-12 times.
• Plank. Burn fat and pump up muscles! We take a lying position, rest our toes and palms on the floor, stretch our body like a string and, holding our breath, hold in this position for maximum time. Ideally – 30-60 seconds three times a day.
• Vacuum. One of the most effective exercises for the abs, which also allows you to lose fat (one of Iron Arnie’s favorite exercises) – internal and external! So, put your hands behind your head, and pull in your stomach so much that it “sticks to the spine.” Now we “fix” this state and hold on as long as we can. Plus, exercise is the most effective of all possible, and you can do it while lying in bed, while washing dishes, in the shower, on the bus, etc. Repetitions: 3-4 times – as much as you can.
• And - the last exercise. We lie on our backs, bend our knees, put our hands behind our heads, and lock them into a lock at the back of our heads. Now we reach with our left elbow to the right knee, then to the starting position and immediately with our right elbow to the left knee. Repetitions: 2-3 sets of 20-30 times.

Workout by Ashley Conrad

The ten-minute workout asks you to complete two rounds of ten abdominal exercises. Each exercise is allotted 20 seconds, with no rest between them. Special sound signals will make it clear that it is time to move on to a new movement.

Suitable for: The workout is quite intense, so it will be very difficult for those who crawled onto the exercise mat straight from the couch. The rest of us should try it.

Inventory: no inventory.

Fat burning ab workout

The author states that the workout is fat burning. Doing it will actually require a lot of energy. Each exercise is suggested to be done for 20 seconds with a similar rest time. But forget about lying on the mat - you will be actively recovering. To relax, trainer Jordan Yo jumps and runs in place with high knees between exercises.

Suitable for: everyone.

Equipment: water bottle or dumbbell.

What exercises are included in the workout: various variations of crunches and planks.

Hell of abs workout

Trainer Brandon Carter suggests doing nine abdominal exercises. Each one takes 20 seconds. You can rest between exercises. Carter shows how to perform the movements correctly, and two assistants practice with him. One of them makes a lighter version of exercises that are suitable for beginners.

Suitable for: everyone.

Inventory: no inventory.

What exercises are included in the workout: in addition to traditional sit-ups and planks, the program also includes unusual exercises. For example, superman push-ups require you to lean on your feet and arms outstretched forward and lift your body using your abdominal muscles.

Dance workout for abs

Instead of crunches, 10 minutes of fiery dancing awaits you, which actively engage the core muscles. The main thing is to make sure that the abs are working in every movement.

Suitable for: beginners and dance enthusiasts.

Inventory: no inventory.

What exercises are included in the workout: all movements are based on abdominal contractions and are performed in a vertical position. Among them are standing side crunches, hip rotations and body “snake”.

Abs training using the Tabata protocol

Tabata is a high-intensity interval training that allows you to squeeze out maximum benefits in a short time. Usually the exercise is performed for 20 seconds, 10 seconds are given for rest. This workout is no exception. These are the time intervals coach Funk Roberts suggests. All exercises will take only 4 minutes.

Suitable for: everyone.

Inventory: no inventory.

What exercises are included in the workout: regular crunches, V-crunches, Russian crunches and a “bicycle” with body lifting - four exercises in total.