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The 30-Minute Abs Workout

Got 30 minutes, three times a week? Follow Lukas Proke's workout for a belly-busting, torso-tautening, molded-in-steel midsection.

Floor Work with Dumbbells (three crunch Moves, follow in order)

Move 1
Step 1 Lie on your back, knees bent at 90° angles, feet flat on floor.
Step 2 Hold a 10-lb dumbbell in each hand (use a lighter weight, or no weight, if it's too much), upper arms perpendicular to body, as if you're about to do a chest press.
Step 3 Crunch forward, bringing arms straight up and touching dumbbells. Exhale all the air out on the move up, inhaling to your belly on the way down.

Step 4 Do 20 reps; hold last crunch for 10 seconds, drop weights and relax for a few seconds, then:

Move 2
Step 1 Lie on your back and bend your knees to a 90° angle, raising thighs perpendicular to the floor. Step 2 Hold a 10-lb dumbbell in each hand (use a lighter weight, or no weight, if it's too much), upper arms perpendicular to body, as if you're about to do a chest press.

Step 3 Holding weight, arms straight ahead, crunch forward, exhaling all the air out on upward movement, inhaling deeply on downward move.

Step 4 Do 20 reps, hold last crunch for 20 seconds, drop weights and relax for a few seconds, then:

Move 3
Step 1 Lie on your back and bring legs straight up in the air. Step 2 Holding weight, keep arms straight out and crunch forward, bringing weights to front of raised legs. Exhale all the air out on upward movement, inhale deeply on downward move. Step 3 Do 20 reps, hold last crunch for 20 seconds, drop weights, relax for a few seconds.

  

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