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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 (Works Lower Abs)

Move 1:
Step 1 Lie flat on floor, arms next to body.
Step 2 Flex your lower abs and on exhale, raise your legs until they are perpendicular to the floor.
Step 3 Lower legs slowly, stopping about 1" from floor, inhaling on downward move.
Step 3 Hold for a second, then bring legs back up.
Step 4 Do 10 reps.

Move 2:
Step 1 Lie flat on floor, arms next to body, legs straight up in the air.
Step 2 Lower right leg, keeping left leg in the air, to about 1" from floor.
Step 3 Alternate with left leg.
Step 4 Do 10 reps.

Move 3:
Step 1 Lie flat on floor, legs straight on floor, arms next to body.
Step 2 Flex your lower abs and on exhale, raise your legs halfway up and open legs out sideways in slow motion, then bring them back together.
Step 3 Do 10 reps, release to floor.

Repeat all three moves in order for 10 reps each.

  

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