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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 Plates

Move 1:
Step 1 Lie with your back flat on the floor and bend your knees to a 90° angle, thighs raised perpendicular to the floor.
Step 2 Hold a 5-lb plate (or less; proper form is key here) in each hand and crunch forward, bringing arms straight up while straightening legs up in the air. Exhale all the air out on upward movement, inhale deeply on downward move.
Step 3 Do 10/20 reps.

Move 2:
Step 1 Lie with your back flat on the floor, both knees bent a 90° angle, feet flat on the floor.
Step 2 Hold a 5-lb plate (or a weight that lets you keep a strict form) in each hand and crunch forward, bringing plate up and over to opposite knee. Exhale all the air out on upward movement, inhale deeply on downward move.
Step 3 Do 10 reps, drop weights, rest.

Repeat both moves above in order for 10 reps each.

  

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