Abdominal Workout Routine
1. Crunches
- Reps: 15-20
- Sets: 3
- Rest: 30 seconds between sets
- Instructions: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head without pulling on your neck. Lift your shoulders off the ground and contract your abs. Lower back down slowly.
2. Bicycle Crunches
- Reps: 15-20 (each side)
- Sets: 3
- Rest: 30 seconds between sets
- Instructions: Lie on your back and bring your knees to a 90-degree angle. Place your hands behind your head. Bring your right elbow towards your left knee while straightening your right leg. Switch sides and repeat.
3. Plank
- Duration: 30-60 seconds
- Sets: 3
- Rest: 30 seconds between sets
- Instructions: Start in a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels. Hold the position, keeping your core engaged.
4. Russian Twists
- Reps: 15-20 (each side)
- Sets: 3
- Rest: 30 seconds between sets
- Instructions: Sit on the floor with your knees bent and feet flat. Lean back slightly and hold your hands together in front of you. Twist your torso to the right, then to the left to complete one rep.
5. Leg Raises
- Reps: 15-20
- Sets: 3
- Rest: 30 seconds between sets
- Instructions: Lie flat on your back with your legs straight. Place your hands under your glutes for support. Lift your legs up to a 90-degree angle, then lower them back down without touching the floor.
6. Mountain Climbers
- Duration: 30-60 seconds
- Sets: 3
- Rest: 30 seconds between sets
- Instructions: Start in a push-up position. Bring one knee towards your chest, then switch legs quickly as if you’re running in place.
