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Work on press includes not only exercises for the rectus abdominis, which has the appearance of a 6 pack, but exercises for the entire muscular system. HASfit coaches offer an effective 30-day complex short training that will make your stomach flat and help to work on strengthening the corset muscles.
Even if you don’t plan to do on the calendar, be sure to take a separate video of the proposed collection service. These classes are perfect as a Supplement to any training, since it lasts only 5-15 minutes. Moreover, there are training options:
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- only the lower part of the belly
- only for and oblique abdominal muscles
- with a selection of exercises that are performed standing up, if you are contraindicated to do lying on your back.
Program 30 Day Ab Challenge from HASfit rojan 30
If you want a comprehensive work on the core muscles, while doing no more than 15 minutes a day, then try the program 30 Day Ab Challenge HASfit from. The calendar includes 18 unique workouts, so you are guaranteed not to be boring and monotonous. Video for belly will help you to increase muscle tone and improve functional strength. For best results, trainers suggest to combine the program with proper nutrition and other exercises for the entire body.
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The proposed training is suitable for almost any level of training due to several modifications of exercises that offered the coaches. The complex is designed for 30 days, the training goes in sequential order. You need to deal with 5-15 minutes a day, 5 times a week with two days off. If any individual video program is a little too difficult, then you can stay with it and begin to move on only when you fully master it.
Kartêker Ab Challenge does not require any additional equipment except a Mat. However, for some exercises you will need dumbbellsif you want to do the advanced version. The weight of the dumbbell is determined individually, usually it weights from 1 kg to 5 kg. These workouts are suitable for both women and men.
20 short video exercises for belly from HASfit
Offer you 20 workout from HASfit for stomach and bark. Most of them entered the program 30 Day Ab Challenge, but you can do them on your own without a calendar by selecting a single herî balkêş video ji bo we.
5 perwerdehiya hêzê ji bo tevahiya laş ji kanala youtube HASfit
Exercise for belly and bark for 5 minutes
1. 5 Min Easy Ab Workout for Beginners
My stomach workout for beginners without equipment:
- Reverse Knee Crunch
- Hip Ups
- Reach Crunch (legs elevated)
- One Knee Raise + Crunch Combo
- Standing Elbow to Knee Oblique Crunch
2. 5 Minute Abs Workout at Home No Equipment
Exercise for stomach without equipment:
- Bear Plank Reach Thru / from Knees
- Iso Leg Raise + Scissor Arm / Knees Bent
- Lying Leg Figure 8’s / Knees Bent
- High Plank Kick Rotate + Thru / T Rotations from Knees
- Bicycle Crunches / Legs Back Down
- Planks from Knees
3. 5 Min Lower Ab Workout
Exercise for lower abdomen without equipment:
- Leg Raise + Reverse Crunch / Knee Raise + Reverse Crunch
- Cross Clams / Clams
- Sprinter Sit ups / Modified Sprinters
- Figure 8 / with Bent Knee
- Lying Leg Crossovers / with Bent Knee
4. 5 Min Lower Ab Workout 2
Exercise for lower abdomen without equipment:
- High Plank Knee Up and In / from Knees
- V Crunch / One Leg V Crunch
- Hollow Body / with Knees Bent
- Çiyager Çiya
Exercise for belly and the crust for 7-8 minutes
5. 7 Min Flat Stomach Workout
Exercise for stomach for 7 minutes with no equipment:
- Jack Knives / Modified
- High Plank – Side Plank – Elbow to Knee / No Elbow to Knee
- V-Ups / One Leg V Ups
- High Plank Donkey Kick + Knee to Elbow / Knee Into Chest
- Ab Bicycles / Modified Legs from ground
- Speed Scissor Leg Raises / Knee Raises
- Spring Ups / Crunches Reach
6. 7 Min Standing Ab Workout
A selection of exercises that are performed standing:
- Standing Pike
- Knee Chop
- Twist Jump Twist from Split
- Oblique Crunch (Knee to Elbow out)
- Nordic Tracks
- Split Stance Crunch
- Over the Shoulders
7. 8 Min Abs Six Pack Workout
Exercise for belly for 8 minutes without any equipment:
- Level 3 Situps / Crunches
- Superman Plank from Knees
- Elevated Knee Tuck / Lying Knee Tuck
- Spring-up Situps / Crunches
- Half Boat Twist / Modified w/ Feet Down
- Forearm Plank Twist / from Knees
Exercise for belly and bark for 10 minutes
8. 10 Min Easy Abs Workout for Beginners
My stomach workout for beginners without equipment:
- Reverse Knee Crunch
- Hip Ups
- Reach Crunch (legs elevated)
- One Knee Raise + Crunch Combo
- Lying Knee Twists
- Half Get Up (40 sec each side)
- Lying Knee Raise
- Oblique Rotations
- Knee Chops (40 sec each side)
9. 10 Minute Abs Workout for Beginners
Another stomach workout for beginners without equipment:
- Plank Shoulder Touches from Knees / Feet from
- Hip Up
- Reverse Crunch
- Plank from Knees / Feet from
- Seated Knee Tuck One Leg / Two Legs
- Bird Dog / + Knee to Elbow
- Side Plank from knees / Feet from
- Hollow Body with Knees Bent / Legs Straight
10. 10 Min Work Abs Abs
My stomach workout for 10 minutes without inventory:
- Low Plank Walk Out / from Knees
- 1:3 Tempo Leg Raise / Knee Raise Tempo
- Reverse Plank Kicks / Modified Reverse Plank Kicks
- Bear Plank Shoulder Touches / Shoulder Touches from Knees
- Hollow Body Hold / Hollow Body Hold w/ Bent Knees
- Sit Up Clam / Clam Crunch
- Lying Leg Twist / Knee Lying Twist
- High Plank Knee Up and In / from Knees
- Sit Up Toe Touch / Reach Crunches
- Planks from Knees
11. 10 Min Abs Workout 2
Another option for 10 minutes with no equipment:
- High Plank Hip Touches from Knees
- Leg Raise + Reverse Crunch / Knee Raise + Reverse Crunch
- 1:3 Tempo Situp / Crunch Tempo Reach
- Side Plank Elbow to Knee Crunch from Knees
- V Tucks One Leg
- Bear Plank Reach Thru / from Knees
- Iso Leg Raise + Scissor Arm / Knees Bent
- Lying Leg Figure 8’s / Knees Bent
- High Plank Kick Rotate + Thru / T Rotations from Knees
- Bicycle Crunches / Legs Back Down
- Planks from Knees
12. 10 Min Abs and Obliques Workout
Exercise for abdominal and oblique muscles without equipment:
- High Plank Hip Touches from Knees
- Leg Raise + Reverse Crunch / Knee Raise + Reverse Crunch
- 1:3 Tempo Situp / Crunch Tempo Reach
- Side Plank Elbow to Knee Crunch from Knees
- V Tucks One Leg
- Standing Elbow to Knee / Standing Oblique Crunch (no knee)
- Lying Leg Twists / Lying Knee Twists
- High Plank Knee to Elbow / Knees from
13. 10 Min Abs and Obliques Workout 2
The second option for the abdomen and oblique muscles:
- Level 3 Situps / Crunches
- Superman Plank from Knees
- Elevated Knee Tuck / Lying Knee Tuck
- Lying Leg Twist / Knee Twist
- T-Rotations / from Knees
- Cross Body Mountain Climbers / Modified
- Li derdora cihanê
14. 10 Min Lower Ab Workout
The second option for lower abdomen without equipment:
- Toe Taps / Knees Bent
- Leg Circles / Knees Bent
- Hello Dolly / Knees Bent
- High Knee Up and In
- In and Outs / Feet Back Down
- V-Up / Split V-Up (one leg)
- Upright Bicycles / Feet Back Down
- Çiyager
15. 10 Min Lower Ab Workout 2
Exercise for lower abdomen without equipment:
- Leg Raise + Reverse Crunch / Knee Raise + Reverse Crunch
- Cross Clams / Clams
- Sprinter Sit ups / Modified Sprinters
- Figure 8 / with Bent Knee
- Lying Leg Crossovers / with Bent Knee
- High Plank Knee Up and In / from Knees
- V Crunch / One Leg V Crunch
- Hollow Body / with Knees Bent
Exercise for belly and the crust for 12-14 minutes
16. 12 Min Oblique Workout
Training with emphasis on obliques
- Side Plank Rotations / from Knees
- Jack Knife / Modified
- Side Plank Dips / Knees from
- Side Oblique Crunch
- Lying Leg Twist / Knee Twist
- T-Rotations / from Knees
- Cross Body Mountain Climbers / Modified
- Li derdora cihanê
17. 14 Min MMA Ab Workout
Training based on exercises from martial arts:
- Punch and Situp Combo + Upa
- Side Control Getups
- DB Knees
- Hooks Power
- Lying Leg Triangle
- Leg Raise + Pullover
- Leg Raise + Pullover Scissor
- Lateral Plank Walks
- Bear Plank Sit Out
- High DB Plank Walkouts
- Çiyager Çiya
- Plank
Exercise for belly and bark for 15-20 minutes
18. 15 Min Abs and Obliques Workout
Exercise for stomach and oblique muscles:
- Split Overhead Side Bends / without Weights
- Wood Chops / without Weights
- Windmill / without Weights
- Russian Twists / without Weights
- Diagonal Chops / without Weights
- Standing Elbow to Knee / Standing Oblique Crunch (no knee)
- Lying Leg Twists / Lying Knee Twists
- High Plank Knee to Elbow / Knees from
19. 15 Hîndekariya Abs Absing Standing
A selection of exercises that are performed standing:
- Nordic Skiers / without Weights
- Twist + Straight Leg Kick / + Low Kick
- Bow Extension / without Weights
- Standing Twist / without Weights
- Windmill / without Weights
- Standing Side Crunch
- Rotating Good Morning
- Crossover Toe Touch / Knee Touch
- Oblique Rotations / without Weights
- Leaning Lifting Crunch
20. 15 Minute Intense Ab Workout
Intense exercise for stomach:
- Claw / without Weights
- Butterfly Reach Crunch / without Weights
- Side Plank + Shoulder Raise and Front / without Weights
- Russian Twists / without Weights
- Punch Out Sit Up / without Weights
- Plank Touchdowns Hip / Knees from
- Side Plank Dips / Knees from
- Plank
Bonus: 20 Minute Ab Workout for Women & Men
A full 20-minute workout for stomach, in which alternate exercises on the back and the strap with the study of the muscles of the whole cortex.
If you want to lose weight in the stomach, make sure to read the article: How to lose weight locally in a particular part of the body?
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