A flat stomach and muscular abs in ONLY 6 MINS (without equipment).

Everyone dreams of having a flat stomach and well-sculpted abs.

But with work, shopping, children and family ...

… We never have time to go to the gym!

Fortunately, there is a simple, fast and super efficient technique to have a flat stomach.

With these exercises, you can sculpt your abs and have a flat stomach by only 6 minutes a day.

It is enough to do each of these exercises for only 30 seconds.

And don't forget to take a 15 second break every 2 exercises. Let's go ! here is the easy and practical guidee for muscular abs :

Here is the guide to the exercises to sculpt your abs and keep a flat stomach.

HERE'S HOW TO DO EACH EXERCISE

Bicycle crunch

Abdo workout in 6 min: to have a flat stomach and muscular abs, do the bicycle crunch exercise.

The good thing about bicycle crunches is that they strain your entire core, but in one exercise.

1. Lie on your back with your feet extended in front of you.

2. Bend your arms and place your hands behind or on the sides of the head. To avoid neck pain, don't pull your head forward!

3. Bend the legs to form a 90 ° angle with the hips.

4. And now, pedal ! With your head and shoulders slightly off, bring your right elbow to your left knee, being careful to extend the other leg as in the picture.

5. Then do the reverse movement. Your legs should perform a circular motion, as if you are riding a bicycle.

6. With each movement of the bicycle, take care to rotate the torso and contract the abs.

For information : 1 movement on each side = 1 repetition

"V" crunch

Abdo workout in 6 min: to have a flat stomach and muscular abs, do the crunch exercise in

Another great exercise to have easy abs in 6 minutes! This variant of the crunch, with straight arms and legs, will work all of your abdominal muscles.

1. Lie on your back with your legs flat. Extend your arms above your head.

2. Contract your abdomen and straighten your torso as much as possible, keeping your arms at your side.

3. At the same time, keep your legs straight and lift them towards you, using only your abdominal muscles.

4. Once the torso and legs are raised to the maximum, continue the movement by extending the arms on either side of the legs as in the picture.

5. Hold this position, with the abs straight.

6. Return to the starting position by slowly lowering your legs and chest.

For information : 1 crunch + 1 descent = 1 repetition

Scissors

Abdo workout in 6 minutes: to have a flat stomach and muscular abs, do the scissors exercise.

Scissors are one of the simplest exercises for building the abs in the lower abdomen, but also for sculpting the flexor muscles of the hips and the quadriceps. The total !

1. Lie on your back on a gym mat and put your hands flat along your torso.

2. Keep your legs straight and your toes straight. Slightly raise your legs about 5 cm: this is the starting position.

3. Contract your abs and raise your left leg to 45 °, as in the picture.

4. Alternate movement by changing legs: raise the right leg to 45 ° while the other lowers to the starting position.

For information : 1 movement of each leg = 1 repetition

Plank with alternating elevations

Abdo workout in 6 minutes of the board with alternating elevations. : to have a flat stomach and muscular abs

Here is a great variation on the plank exercise that will also strengthen your arm and leg muscles.

1. Get into a plank position with your arms straight and in line with your shoulders.

2. Contract your abdominal muscles and extend one arm forward.

3. At the same time, squeeze your glutes and lift the leg opposite the raised arm, as in the picture.

4. Hold this position, for 2-3 seconds.

5. Lower your arm and leg to return to plank position.

6. Do the same movement on the opposite side.

For information : 1 side = 1 repeat

Board with small jumps

Abdo workout in 6 min: to have a flat stomach and muscular abs, do the plank exercise with small jumps.

This exercise is simple to do, but extremely effective for building solid abs. Obviously, you don't need any equipment to do this!

1. Get into plank position with arms straight and feet together.

2. Contract your abdominal muscles, and step your legs apart with a little jump, as in the picture.

3. Do another jump to bring your legs back to the starting position, still contracting your abdominal muscles.

For information : 1 gap + 1 leg return = 1 repetition

Classic crunch

Abdo workout in 6 min: to have a flat stomach and muscular abs, do the classic crunch exercise.

The crunch is a super effective exercise to have abs in 6 minutes a day.

1. Lie on your back with your knees bent, your feet on the floor and with your hands behind or on the sides of your head. To avoid neck pain, don't pull your head forward!

2. Contract your abs, and straighten your chest and legs at the same time, as in the picture.

3. Hold this position for 2-3 seconds, then return to the original position.

For information : 1 crunch = 1 repetition

The point of equilibrium

Abdo workout in 6 minutes: to have a flat stomach and muscular abs, do the balance point exercise.

Balance point is one of the best exercises to build your lower stomach muscles quickly and easily.

1. Sit on the floor with your legs flat on the floor.

2. Place your arms in front of you and slowly lean back. While keeping your legs straight, try to find your point of balance, without falling backwards.

3. Bend your legs, contracting the abdominal muscles. If that's too difficult, put your hands around your knees to find your balance.

4. Extend the legs again to return to the starting position.

For information : 1 folded + 1 leg extension = 1 repetition

Dynamic board

Abdo workout in 6 min: to have a flat stomach and muscular abs, do the dynamic plank exercise.

This variant is more difficult to hold than the classic board. You are going really feel the effort and your abs will be more and more solicited! But this effort is worth it, because the result will be visible quickly.

1. Get into a plank position, arms outstretched and feet together.

2. Start moving your hands forward, one hand at a time and without moving your legs, as in the picture.

3. Stretch your hands as far in front of you as possible, trying to keep your back straight.

4. Hold this position for 2-3 seconds, then reverse to return to the starting position.

For information : 1 return trip with the hands = 1 repetition

Board with tilting arms

Abdo workout in 6 min: to have a flat stomach and muscular abs, do the plank exercise with tilting arms.

In addition to working your abs to build muscle, this exercise allows you to build your arms easily.

1. Position yourself as if you were going to do a push-up. Your arms should be straight and aligned with your shoulders, and your feet slightly apart. Keep your torso straight and stiff.

2. Extend one arm forward, working your abdominal muscles to stay stable.

3. Continue the movement by extending your arm between the legs. At the same time, raise your pelvis and contract your abdominal muscles.

4. Touch the opposite knee with your hand, as in the picture.

5. Bring your arm forward to return to the starting position, and lower your pelvis at the same time. Do the same movement on the opposite side.

For information : 1 side = 1 repeat

Plank with alternating beats

Abdo workout in 6 min: to have a flat stomach and muscular abs, do the alternating beats exercise.

This exercise will work your entire abdominal belt, but also your lower back muscles.

1. Lie down, but on your stomach this time. Squeeze your glutes as hard as you can and elevate your legs.

2. Extend and slightly lift your arms off the floor, palms facing down, as in the picture.

3. Raise one arm and the opposite leg, working all the core muscles, from the shoulders to the buttocks.

4. Do the same movement quickly on the opposite side.

For information : 1 beat per side = 1 repetition

Your turn...

Have you tried this trick to have a flat stomach and sculpt your abs? Let us know in the comments if it worked for you. We can't wait to hear from you!

Do you like this trick ? Share it with your friends on Facebook.

Also to discover:

Take the Challenge: 30 Days To Have Abs and Beautiful Buttocks.

You don't like doing sit-ups? 6 Simple Exercises For Beginners.


$config[zx-auto] not found$config[zx-overlay] not found