It’s not only about looking toned when you work on your abs. A strong core can enhance posture, stability, and balance while also reducing sports-related injuries and low back pain. In this 21 day fix ab workout routine you will get the training calendar along with ab workouts you need to perform on abs day.
The good news is that you don’t need a gym membership to develop your core because most ab workouts can be done at home.
To strengthen your entire core, do three rounds of this workout sequence two to three times each week, only cardio once a week and only Yoga once a week.
You can plan accordingly or can follow this 21 day fix ab workout calendar –
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| abs | abs | cardio | Rest | abs | abs | Yoga |
Yoga day – You may refer Morning yoga routine for yoga day.
Cardio day – For cardio, you can choose to go for a 5km run or walk for 10000 steps at least per day, that will do the job. However, if you are currently overweight then you can go for HIIT training exercises. Also, you can check out abs with the exercise blog for reference.
Abs day – You can follow these go-to best Beachbody ab workout programs, along with step-by-step instructions.
Bicycle
How to –
- Place your hands behind your head and lie down on your back.
- Elevate your shoulders off the mat, raise your legs to a 90-degree bend, and gaze towards your thighs while keeping your neck relaxed.
- This is the point from which you will begin your journey.
- Engage the abs and rotate the right elbow toward the left knee while straightening the right leg and lowering it as near to the floor as possible without resting it on the mat.
Rep on the other side and 10 reps are required. Proceed to the following step.
Side plank
How to –
- Begin by lying on your right side, with your left foot on top of your right and your right forearm on the mat, elbow tucked under your shoulder.
- Your palm should be flat, your fingers spread, and your left hand should be on your hip.
- Lift hips and engage obliques till the body forms a straight line from head to heels.
- Return to the beginning after a one-breath pause.
That counts as one rep. Finish 10 reps on the right side, then switch to the left side and finish 10 reps on that side. Proceed to the next step.
Reverse Crunch
How to –
- Begin by lying on your back with your arms at your sides and your legs lifted off the ground at a 45-degree angle with your toes pointing.
- Maintain core engagement by pressing down into arms and pulling knees into the chest until hips rise off the mat.
- Return to the beginning slowly.
That’s a single rep. Do 10 repetitions. Go on to the next step.
Extended Arm Plank Bird Dog
- Begin by holding a plank position.
- Engage your core and simultaneously lift your left arm and right leg off the mat, maintaining your hips as level as possible.
- Slowly return to the beginning.
Rep the process on the other side. That counts as one rep. Perform 10 repetitions. Proceed to the next step.
How to –
- Sit on the floor with your upper body leaning back until your abs are fully engaged.
- Legs should be raised and bent at 90 degrees, and arms should be bent with hands clasped and elbows spread wide.
- This is the point from which you will begin your journey.
- Turn your torso to the right so that your right elbow is just off the mat.
Maintain a stable lower body while rotating your upper body to the left side until your left elbow is slightly off the surface. Return to the beginning. As you move, your gaze follows your hands.
That counts as one rep. Perform 10 repetitions. Proceed to the next step.
Standing knee to hands
How to –
- Straighten your back and raise your arms high.
- Bring your knee to meet your hands as you lower your arms.
- Repeat for 10 reps on the same side, then switch legs.
You can hold a dumbbell for high intensity.
Standing oblique crunch
- Lower into a wide-leg squat by standing up straight with your feet wide apart.
- Lower your upper body to one knee, then the other, with your hands behind your head.
Rep on each side for a total of 20 reps.
Heeltap
- Lie down on your back, knees bent at a 90-degree angle, feet off the ground.
- Extend one foot to the floor, then return to the starting position, keeping your knees bent.
For a total of 20 reps, repeat 10 times on each leg.
The above 21 day fix extreme 10-minute abs workout will burn more calories around core to make your abs flat.
Conclusion
After going through this 21 day fix ab workout routine you must know that ab muscular strength can help you improve your posture, balance, and avoid sports-related injuries.
Perform three sets of ab-focused workouts three to Four times per week to strengthen your ab muscles.
Ab workouts should, however, be done in conjunction with other strength-training activities. Building lean muscle tissue throughout your entire trunk, from your shoulders to the tops of your legs, is essential for having a strong core.
This necessitates including back-strengthening activities in your routine.
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Hey, y’all! I’m Akshay!
I’m SO excited you’re here! I’m super passionate about nutrition and specialize in teaching others how to lose weight through healthy, low-carb eating along with Yoga and exercises. Here at Yourfitnessgoal, we believe in quality over quantity and that diet is EVERYTHING when it comes to your health and well-being. In short, we believe in a Fit and healthy lifestyle.