Abs workout at home

Right here is where you will know what it takes to have a six-pack/ abs as a man and the exercises you will need to do at home to achieve your dream body.

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Equipment needed: You only need a mat that you can lay on when doing the workout.

WEEK1

DAY 1 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Crisscross)

• The target is total abs.

• Crisscross for 30 seconds.

• Lay on your back on the mat and only move your legs.

• Your feet can not touch the floor.

• Remain on your back on the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds ( Push-throughs)

• The target is total abs

• Push-throughs are kind of modified crunches.

• Instead of crunching upwards with your hands at your sides, you pull your hands together and through your legs for extra upper abdominal work.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Crunch)

• The target is upper abs.

• Maintain constant tension on your abs.

• At the bottom do not rest.

• Hold the contraction at the top.

• Please make sure to keep your shoulder blades off the floor.

Do not just move your neck and your head.

• Breathe out on exertion.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds ( Crisscross)

• The target is total abs.

• Crisscross for 30 seconds.

• Lay on your back on the mat and only move your legs.

• Your feet can not touch the floor.

• Remain on your back on the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 6 for 30 seconds ( Push-through)

• The target is total abs

• Push-throughs are kind of modified crunches.

• Instead of crunching upwards with your hands at your sides, you pull your hands together and through your legs for extra upper abdominal work.

Rest for 30 seconds

Workout no. 7 for 30 seconds ( Crunch)

• The target is upper abs.

• Maintain constant tension on your abs.

• At the bottom do not rest.

• Hold the contraction at the top.

• Please make sure to keep your shoulder blades off the floor.

Do not just move your neck and your head.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 8 for 30 seconds ( Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 second

DAY 2

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds ( Knee Tuck)

• The target is total abs.

• Sit with your hands on the mat, your legs are fully extended, and lean back.

• Bring your knees to your chest by bending your legs.

• Hold for a second or two before fully extending your legs away from the mat.

• Repeat.

Workout no. 2 for 30 seconds ( Knees Up Crunch)

• The target is upper abs.

• Maintain continual abs tension.

• At the top, hold a contraction.

• Do not rest at the bottom.

• Make sure your shoulder blades are off the ground.

Do not move your neck and head.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Legs Lower)

• The target is lower abs.

• Keep your abs tight at all times.

• Keep your lower back in contact with the pile.

• Don't rest down.

• Remember to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds ( Plank)

• The goal is all the abs.

• Contract the abdominal muscles.

• Hold the elbow directly under the shoulders.

• Hold as much as possible.

• Remember to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds ( Knee Tuck)

• The goal is all the abs.

• Sit with your hands on the mat, legs fully extended, and lean back.

• Bend your legs and bring your knees to your chest.

• Hold for a second or two, then fully extend your legs without touching the mat.

• Repeat.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Knees Up Crunch)

• The target is upper abs.

• Keep your abs tight at all times.

• Don't rest down.

• Hold the contraction.

• Make sure shoulder blades are off the ground.

• Don't just move your neck and head.

• Exhale while straining.

Rest for 30 seconds

Day 3 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds ( Cross Over Crunch)

• The target is upper abs.

• Make sure to rotate your entire upper body towards your knees.

• Don't just move your elbow.

• Keep your abdominal muscles tight at all times.

• Don't rest down.

• Hold a contraction at the top.

• Exhale on exercise.

Rest for 30 seconds

Workout no. 2 for 30 seconds ( Reverse Plank Kicks)

• The goal is all the abs.

• Reverse plank kicks are a deceptive exercise that puts many muscle groups into play.

• Can be done anywhere without much warm-up and still provides a good workout.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Toe Touch)

• The goal is all the abs.

• To begin, lie on the floor or on an exercise mat with your back flat on the floor.

• And your arms should be crossed at your sides, palms down.

• Your legs must touch. Slowly raise your legs in the air until they are almost perpendicular to the ground, with a slight bend in the knees.

• Your feet should be parallel to the floor.

• Move the arms so that they are fully extended at a 45-degree angle from the floor. This is the starting position.

Rest for 30 seconds

Workout no. 4 for 30 seconds ( High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Rest for 30 seconds

Workout no. 5 for 30 seconds ( Cross Over Crunch)

• The target is upper abs.

• Make sure to rotate your entire upper body toward your knees. Don't just move your elbow.

• Keep your abdominal muscles tight all the time.

• Don't rest down.

• Exhale while straining.

Rest for 30 seconds

Workout no. 6 for 30 seconds ( Reverse Plank Kicks)

• The goal is all the abs.

• Reverse plank kicks are a deceptive exercise that puts many muscle groups into play.

• Can be done anywhere without much warm-up and still provides a good workout.

Rest for 30 seconds

Workout no. 7 for 30 seconds ( Toe Touch)

• The goal is all the abs.

• To begin, lie on the floor or on an exercise mat with your back flat on the floor.

• And your arms should be crossed at your sides, palms down.

• Your legs must touch. Slowly raise your legs in the air until they are almost perpendicular to the ground, with a slight bend in the knees.

• Your feet should be parallel to the floor.

• Move the arms so that they are fully extended at a 45-degree angle from the floor. This is the starting position.

Rest for 30 seconds

Workout no. 8 for 30 seconds ( High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Day 4 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no.1 for 30 seconds ( Arm And Leg Raises)

• The goal is all the abs.

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 2 for 30 seconds ( Dead Bug)

• The goal is all the abs.

• Begin by lying on your back with your hands extended over you toward the ceiling.

• Bring your feet, knees, and hips to 90 degrees.

• Exhale forcefully to push your rib cage down and press your back into the floor, roll your pelvis up and bring your glutes together.

• Maintain this position throughout the movement.

• Begin the exercise by extending one leg, extending the knees and hips to bring the leg just above the ground.

• Maintain your lumbar spine and pelvic positions while performing the movement, as your back wants to arch.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Single leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg

Rest for 30 seconds

Workout no. 4 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Arm and Leg Raises)

• The goal is all the abs.

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no 6 for 30 seconds ( Dead Bug)

• The goal is all the abs.

• Begin by lying on your back with your hands extended over you toward the ceiling.

• Bring your feet, knees, and hips to 90 degrees.

• Exhale forcefully to push your rib cage down and press your back into the floor, roll your pelvis up and bring your glutes together.

• Maintain this position throughout the movement.

• Begin the exercise by extending one leg, extending the knees and hips to bring the leg just above the ground.

• Maintain your lumbar spine and pelvic positions while performing the movement, as your back wants to arch.

Rest for 30 seconds

Workout no. 7 for 30 seconds ( Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg

Rest for 30 seconds

Workout no. 8 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Day 4 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds ( Arm And Leg Raises)

• The goal is all the abs.

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 2 for 30 seconds ( Dead Bug)

• The goal is all the abs.

• Begin by lying on your back with your hands extended over you toward the ceiling.

• Bring your feet, knees, and hips to 90 degrees.

• Exhale forcefully to push your rib cage down and press your back into the floor, roll your pelvis up and bring your glutes together.

• Maintain this position throughout the movement.

• Begin the exercise by extending one leg, extending the knees and hips to bring the leg just above the ground.

• Maintain your lumbar spine and pelvic positions while performing the movement, as your back wants to arch.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg

Rest for 30 seconds

Workout no. 4 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds ( Arm And Leg Raises)

• The goal is all the abs.

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Dead Bug)

• The goal is all the abs.

• Begin by lying on your back with your hands extended over you toward the ceiling.

• Bring your feet, knees, and hips to 90 degrees.

• Exhale forcefully to push your rib cage down and press your back into the floor, roll your pelvis up and bring your glutes together.

• Maintain this position throughout the movement.

• Begin the exercise by extending one leg, extending the knees and hips to bring the leg just above the ground.

• Maintain your lumbar spine and pelvic positions while performing the movement, as your back wants to arch.

Rest for 30 seconds

Workout no. 7 for 30 seconds ( Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg

Rest for 30 seconds

Workout no. 8 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Day 5 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds( Russian Twist)

• The goal is all abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds ( Crisscross)

• The target is total abs.

• Crisscross for 30 seconds.

• Lay on your back on the mat and only move your legs.

• Your feet can not touch the floor.

• Remain on your back on the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Crunch)

• The target is upper abs.

• Maintain constant tension on your abs.

• At the bottom do not rest.

• Hold the contraction at the top.

• Please make sure to keep your shoulder blades off the floor.

Do not just move your neck and your head.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 4 for 30 seconds ( Knee Tuck)

• The goal is all the abs.

• Sit with your hands on the mat, legs fully extended, and lean back.

• Bend your legs and bring your knees to your chest.

• Hold for a second or two, then fully extend your legs without touching the mat.

• Repeat.

Rest for 30 seconds

Workout no. 5 for 30 seconds ( Russian Twist)

• The goal is all abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 6 for 30 seconds ( Crisscross)

• The target is total abs.

• Crisscross for 30 seconds.

• Lay on your back on the mat and only move your legs.

• Your feet can not touch the floor.

• Remain on your back on the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 7 for 30 seconds ( Crunch)

• The target is upper abs.

• Maintain constant tension on your abs.

• At the bottom do not rest.

• Hold the contraction at the top.

• Please make sure to keep your shoulder blades off the floor.

Do not just move your neck and your head.

• Exhale when exercising.

Rest for 30 seconds

Workout for 30 seconds ( Knee Tuck)

• The goal is all the abs.

• Sit with your hands on the mat, legs fully extended, and lean back.

• Bend your legs and bring your knees to your chest.

• Hold for a second or two, then fully extend your legs without touching the mat.

• Repeat.

Day 6 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Toe Touch)

• The goal is all the abs.

• To begin, lie on the floor or on an exercise mat with your back flat on the floor.

• And your arms should be crossed at your sides, palms down.

• Your legs must touch. Slowly raise your legs in the air until they are almost perpendicular to the ground, with a slight bend in the knees.

• Your feet should be parallel to the floor.

• Move the arms so that they are fully extended at a 45-degree angle from the floor. This is the starting position.

Rest for 30 seconds

Workout no. 2 for 30 seconds( High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Arm And Leg Raises)

• The goal is all the abs.

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 4 for 30 seconds ( Dead Bug)

• The goal is all the abs.

• Begin by lying on your back with your hands extended over you toward the ceiling.

• Bring your feet, knees, and hips to 90 degrees.

• Exhale forcefully to push your rib cage down and press your back into the floor, roll your pelvis up and bring your glutes together.

• Maintain this position throughout the movement.

• Begin the exercise by extending one leg, extending the knees and hips to bring the leg just above the ground.

• Maintain your lumbar spine and pelvic positions while performing the movement, as your back wants to arch.

Rest for 30 seconds

Workout no. 5 for 30 seconds ( Toe Touch)

• The goal is all the abs.

• To begin, lie on the floor or on an exercise mat with your back flat on the floor.

• And your arms should be crossed at your sides, palms down.

• Your legs must touch. Slowly raise your legs in the air until they are almost perpendicular to the ground, with a slight bend in the knees.

• Your feet should be parallel to the floor.

• Move the arms so that they are fully extended at a 45-degree angle from the floor. This is the starting position.

Rest for 30 seconds

Workout no. 6 for 30 seconds ( High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Rest for 30 seconds

Workout no. 7 for 30 seconds ( Arm And Leg Raises)

• The goal is all the abs.

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no.8 for 30 seconds ( Dead Bug)

• The goal is all the abs.

• Begin by lying on your back with your hands extended over you toward the ceiling.

• Bring your feet, knees, and hips to 90 degrees.

• Exhale forcefully to push your rib cage down and press your back into the floor, roll your pelvis up and bring your glutes together.

• Maintain this position throughout the movement.

• Begin the exercise by extending one leg, extending the knees and hips to bring the leg just above the ground.

• Maintain your lumbar spine and pelvic positions while performing the movement, as your back wants to arch.

Day 6 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds ( Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg

Rest for 30 seconds

Workout no. 2 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds ( Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Crisscross)

• The target is total abs.

• Crisscross for 30 seconds.

• Lay on your back on the mat and only move your legs.

• Your feet can not touch the floor.

• Remain on your back on the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 6 for 30 seconds ( Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg

Rest for 30 seconds

Workout no. 7 for 30 seconds ( Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds ( Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds ( Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds ( Crisscross)

• The target is total abs.

• Crisscross for 30 seconds.

• Lay on your back on the mat and only move your legs.

• Your feet can not touch the floor.

• Remain on your back on the floor.

• Do not forget to breathe.

Day 7 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg

Rest for 30 seconds

Workout no. 2 for 30 seconds (Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Crisscross)

• The target is total abs.

• Crisscross for 30 seconds.

• Lay on your back on the mat and only move your legs.

• Your feet can not touch the floor.

• Remain on your back on the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg

Rest for 30 seconds

Workout no. 7 for 30 seconds (Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Crisscross)

• The target is total abs.

• Crisscross for 30 seconds.

• Lay on your back on the mat and only move your legs.

• Your feet can not touch the floor.

• Remain on your back on the floor.

• Do not forget to breathe.

WEEK 2

Day 8 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds ( Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds ( Knees Up Crunch)

• The target is upper abs.

• Keep your abs tight at all times.

• Don't rest down.

• Hold the contraction.

• Make sure shoulder blades are off the ground.

• Don't just move your neck and head.

• Exhale while straining.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Plank)

• The goal is all the abs.

• Contract the abdominal muscles.

• Hold the elbow directly under the shoulders.

• Hold as much as possible.

• Remember to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds ( Reverse Plank Kicks)

• The goal is all the abs.

• Reverse plank kicks are a deceptive exercise that puts many muscle groups into play.

• Can be done anywhere without much warm-up and still provides a good workout.

Rest for 30 seconds

Workout no. 5 for 30 seconds ( High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Rest for 30 seconds

Workout no. 6 for 30 seconds ( Heel Touch)

• The target is upper abs.

• Please be sure your shoulder blades are off the floor.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Knees Up Crunch)

• The target is upper abs.

• Keep your abs tight at all times.

• Don't rest down.

• Hold the contraction.

• Make sure shoulder blades are off the ground.

• Don't just move your neck and head.

• Exhale while straining.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Plank)

• The goal is all the abs.

• Contract the abdominal muscles.

• Hold the elbow directly under the shoulders.

• Hold as much as possible.

• Remember to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Reverse Plank Kicks)

• The goal is all the abs.

• Reverse plank kicks are a deceptive exercise that puts many muscle groups into play.

• Can be done anywhere without much warm-up and still provides a good workout.

Rest for 30 seconds

Workout no. 10 for 30 seconds (High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Day 9 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Push Through)

• The target is total abs

• Push-throughs are kind of modified crunches.

• Instead of crunching upwards with your hands at your sides, you pull your hands together and through your legs for extra upper abdominal work.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Knee Tuck)

• The goal is all the abs.

• Sit with your hands on the mat, legs fully extended, and lean back.

• Bend your legs and bring your knees to your chest.

• Hold for a second or two, then fully extend your legs without touching the mat.

• Repeat.

Rest for 30 seconds

Workout no. 3 for 30 seconds ( Plank)

• The goal is all the abs.

• Contract the abdominal muscles.

• Hold the elbow directly under the shoulders.

• Hold as much as possible.

• Remember to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Toe Touch)

• The goal is all the abs.

• To begin, lie on the floor or on an exercise mat with your back flat on the floor.

• And your arms should be crossed at your sides, palms down.

• Your legs must touch. Slowly raise your legs in the air until they are almost perpendicular to the ground, with a slight bend in the knees.

• Your feet should be parallel to the floor.

• Move the arms so that they are fully extended at a 45-degree angle from the floor. This is the starting position.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Dead Bug)

• The target is total abs

• Push-throughs are kind of modified crunches.

• Instead of crunching upwards with your hands at your sides, you pull your hands together and through your legs for extra upper abdominal work.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Push Through)

• The target is total abs

• Push-throughs are kind of modified crunches.

• Instead of crunching upwards with your hands at your sides, you pull your hands together and through your legs for extra upper abdominal work.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Knee Tuck)

• The goal is all the abs.

• Sit with your hands on the mat, legs fully extended, and lean back.

• Bend your legs and bring your knees to your chest.

• Hold for a second or two, then fully extend your legs without touching the mat.

• Repeat.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Plank)

• The goal is all the abs.

• Contract the abdominal muscles.

• Hold the elbow directly under the shoulders.

• Hold as much as possible.

• Remember to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Toe Touch)

• The goal is all the abs.

• To begin, lie on the floor or on an exercise mat with your back flat on the floor.

• And your arms should be crossed at your sides, palms down.

• Your legs must touch. Slowly raise your legs in the air until they are almost perpendicular to the ground, with a slight bend in the knees.

• Your feet should be parallel to the floor.

• Move the arms so that they are fully extended at a 45-degree angle from the floor. This is the starting position.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Dead Bug)

• The target is total abs

• Push-throughs are kind of modified crunches.

• Instead of crunching upwards with your hands at your sides, you pull your hands together and through your legs for extra upper abdominal work.

Day 10 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Knees Up Crunch)

• The target is upper abs.

• Keep your abs tight at all times.

• Don't rest down.

• Hold the contraction.

• Make sure shoulder blades are off the ground.

• Don't just move your neck and head.

• Exhale while straining.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Cross Over Crunch)

• The target is upper abs.

• Make sure to rotate your entire upper body toward your knees. Don't just move your elbow.

• Keep your abdominal muscles tight all the time.

• Don't rest down.

• Exhale while straining.

Rest for 30 seconds

Workout no. 3 for 30 seconds (High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg

Rest for 30 seconds

Workout no. 5 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Knees Up Crunch)

• The target is upper abs.

• Keep your abs tight at all times.

• Don't rest down.

• Hold the contraction.

• Make sure shoulder blades are off the ground.

• Don't just move your neck and head.

• Exhale while straining.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Cross Over Crunch)

• The target is upper abs.

• Make sure to rotate your entire upper body toward your knees. Don't just move your elbow.

• Keep your abdominal muscles tight all the time.

• Don't rest down.

• Exhale while straining.

Rest for 30 seconds

Workout no. 8 for 30 seconds (High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg

Rest for 30 seconds

Workout no. 10 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Day 11 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Reverse Plank Kicks)

• The goal is all the abs.

• Reverse plank kicks are a deceptive exercise that puts many muscle groups into play.

• Can be done anywhere without much warm-up and still provides a good workout.

Rest for 30 seconds

Workout no. 2 for 30 seconds (High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Dead Bug)

• The target is total abs

• Push-throughs are kind of modified crunches.

• Instead of crunching upwards with your hands at your sides, you pull your hands together and through your legs for extra upper abdominal work.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Reverse Plank)

• The goal is all the abs.

• Reverse plank kicks are a deceptive exercise that puts many muscle groups into play.

• Can be done anywhere without much warm-up and still provides a good workout.

Rest for 30 seconds

Workout no. 7 for 30 seconds (High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Dead Bug)

• The target is total abs

• Push-throughs are kind of modified crunches.

• Instead of crunching upwards with your hands at your sides, you pull your hands together and through your legs for extra upper abdominal work.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Day 12 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Plank)

• The goal is all the abs.

• Contract the abdominal muscles.

• Hold the elbow directly under the shoulders.

• Hold as much as possible.

• Remember to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Arms Up Crunch)

• The target is upper abs.

• Keep your abdominal muscles (abs) tight all the time.

• Don't stop at the end of the movement.

• At the top of the movement, hold a squeeze.

• Make sure shoulders blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Plank)

• The goal is all the abs.

• Contract the abdominal muscles.

• Hold the elbow directly under the shoulders.

• Hold as much as possible.

• Remember to breathe.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Side Plank)

• The goal is all abs.

• Tighten your abdominal muscles.

• Keep the elbow just below the shoulders.

• Hold on as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Arms Up Crunch)

• The target is upper abs.

• Keep your abdominal muscles (abs) tight all the time.

• Don't stop at the end of the movement.

• At the top of the movement, hold a squeeze.

• Make sure shoulders blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Day 13 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Arms Up Crunch)

• The target is upper abs.

• Keep your abdominal muscles (abs) tight all the time.

• Don't stop at the end of the movement.

• At the top of the movement, hold a squeeze.

• Make sure shoulders blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Russian Twist)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin directly in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no.6 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Arms Up Crunch)

• The target is upper abs.

• Keep your abdominal muscles (abs) tight all the time.

• Don't stop at the end of the movement.

• At the top of the movement, hold a squeeze.

• Make sure shoulders blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Russian Twist)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin directly in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Day 14 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Seated Flutter Kicks)

• The target is all the abs.

• Do not let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stagnant position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Aquaman)

• The target is lower abs.

• Keep the tension constant all the time.

• Do not rest at the end of your move.

• Extend your arms and legs.

• Do not forget to breathe.

Rest for 3 seconds

Workout no. 3 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Dish)

• The target is all the abs.

• Keep your lower back in contact with the ground.

• Wait as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Side Leg Raise)

• The target is upper abs.

• Keep constant tension on your abs all the time.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Exhale as you exert yourself.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Oblique Crunch)

• The target is upper abs.

• Keep constant tension on your abs.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale with effort.

Rest for 30 seconds

Workout no.7 for 30 seconds (Seated Flutter Kicks)

• The target is all the abs.

• Do not let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stagnant position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Aquaman)

• The target is lower abs.

• Keep the tension constant all the time.

• Do not rest at the end of your move.

• Extend your arms and legs.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Dish)

• The target is all the abs.

• Keep your lower back in contact with the ground.

• Wait as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Side Leg Raise)

• The target is upper abs.

• Keep constant tension on your abs all the time.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Exhale as you exert yourself.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Oblique Crunch)

• The target is upper abs.

• Keep constant tension on your abs.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale with effort.

WEEK 3

Day 15 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Core Rapid)

• The target is all abs.

• The Leg Core Rapid is a calisthenics exercise that targets the abs and, to a lesser extent, the thighs, hip flexors, and quadriceps as well.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Knees in Twist)

• The target is all abs.

• Sit on the ground(floor) with your legs stretched out in front of you.

• Pull your knees inward while turning them sideways.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Mountain Climber)

• The target is all abs.

• Get into a plank position, on your hands and toes.

• Hands should be shoulder-width apart, back flat, abs tight and head aligned.

• From this position, pull your right knee towards your chest as far as possible.

• Now switch and bring the other knee in.

• Bring your knees as far and fast as you can while keeping your hips down.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Bottoms Up)

• The target is all abs.

• Begin by lying on your back on the mat.

• The legs should be straight and the arms at the sides. This is your starting position.

• To complete the movement, pull your knees toward your chest by bending your hips and knees.

• Next, stretch your legs directly above you so that they are perpendicular to the ground.

• Rotate and lift your pelvis to lift your glutes off the mat.

Rest for 30 seconds

Workout no.6 for 30 seconds (Plank Hip Touch Downs)

• The target is all abs.

• Begin in a low plank position with your body in a straight line, your elbows bent and below your shoulders, and your feet hip-width apart.

• Rotate your hips to the right and lower your body almost to the ground.

• Return to the starting position and repeat on the left side.

• Change sides until you are done.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Core Rapid)

• The target is all abs.

• The Leg Core Rapid is a calisthenics exercise that targets the abs and, to a lesser extent, the thighs, hip flexors, and quadriceps as well.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Knees In Twist)

• The target is all abs.

• Sit on the ground(floor) with your legs stretched out in front of you.

• Pull your knees inward while turning them sideways.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Mountain Climber)

• The target is all abs.

• Get into a plank position, on your hands and toes.

• Hands should be shoulder-width apart, back flat, abs tight and head aligned.

• From this position, pull your right knee towards your chest as far as possible.

• Now switch and bring the other knee in.

• Bring your knees as far and fast as you can while keeping your hips down.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Bottoms Up)

• The target is all abs.

• Begin by lying on your back on the mat.

• The legs should be straight and the arms at the sides. This is your starting position.

• To complete the movement, pull your knees toward your chest by bending your hips and knees.

• Next, stretch your legs directly above you so that they are perpendicular to the ground.

• Rotate and lift your pelvis to lift your glutes off the mat.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Plank Hip Touch Downs)

• The target is all abs.

• Begin in a low plank position with your body in a straight line, your elbows bent and below your shoulders, and your feet hip-width apart.

• Rotate your hips to the right and lower your body almost to the ground.

• Return to the starting position and repeat on the left side.

• Change sides until you are done.

Day 16 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Arms Up Crunch)

• The target is upper abs.

• Keep your abdominal muscles (abs) tight all the time.

• Don't stop at the end of the movement.

• At the top of the movement, hold a squeeze.

• Make sure shoulders blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Aquaman)

• The target is lower abs.

• Keep the tension constant all the time.

• Do not rest at the end of your move.

• Extend your arms and legs.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Dish)

• The target is all the abs.

• Keep your lower back in contact with the ground.

• Wait as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Oblique Crunch)

• The target is upper abs.

• Keep constant tension on your abs.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale with effort.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Arms Up Crunch)

• The target is upper abs.

• Keep your abdominal muscles (abs) tight all the time.

• Don't stop at the end of the movement.

• At the top of the movement, hold a squeeze.

• Make sure shoulders blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Aquaman)

• The target is lower abs.

• Keep the tension constant all the time.

• Do not rest at the end of your move.

• Extend your arms and legs.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Dish)

• The target is all the abs.

• Keep your lower back in contact with the ground.

• Wait as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Oblique Crunch)

• The target is upper abs.

• Keep constant tension on your abs.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale with effort.

Day 17 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Knees In Twist)

• The target is all abs.

• Sit on the ground(floor) with your legs stretched out in front of you.

• Pull your knees inward while turning them sideways.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Bottoms Up)

• The target is all abs.

• Begin by lying on your back on the mat.

• The legs should be straight and the arms at the sides. This is your starting position.

• To complete the movement, pull your knees toward your chest by bending your hips and knees.

• Next, stretch your legs directly above you so that they are perpendicular to the ground.

• Rotate and lift your pelvis to lift your glutes off the mat.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Toe Touch)

• The goal is all the abs.

• To begin, lie on the floor or on an exercise mat with your back flat on the floor.

• And your arms should be crossed at your sides, palms down.

• Your legs must touch. Slowly raise your legs in the air until they are almost perpendicular to the ground, with a slight bend in the knees.

• Your feet should be parallel to the floor.

• Move the arms so that they are fully extended at a 45-degree angle from the floor. This is the starting position.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Arm And Leg Raises)

• The goal is all the abs.

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg

Rest for 30 seconds

Workout no. 7 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Knees In Twist)

• The target is all abs.

• Sit on the ground(floor) with your legs stretched out in front of you.

• Pull your knees inward while turning them sideways.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Bottoms Up)

• The target is all abs.

• Begin by lying on your back on the mat.

• The legs should be straight and the arms at the sides. This is your starting position.

• To complete the movement, pull your knees toward your chest by bending your hips and knees.

• Next, stretch your legs directly above you so that they are perpendicular to the ground.

• Rotate and lift your pelvis to lift your glutes off the mat.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Toe Touch)

• The goal is all the abs.

• To begin, lie on the floor or on an exercise mat with your back flat on the floor.

• And your arms should be crossed at your sides, palms down.

• Your legs must touch. Slowly raise your legs in the air until they are almost perpendicular to the ground, with a slight bend in the knees.

• Your feet should be parallel to the floor.

• Move the arms so that they are fully extended at a 45-degree angle from the floor. This is the starting position.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Arm And Leg Raises)

• The goal is all the abs.

• Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.

• Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg.

Rest for 30 seconds

Day 18 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Russian Twist)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin directly in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Seated Flutter Kicks)

• The target is all the abs.

• Do not let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stagnant position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Superman)

• The target is lower abs.

• Keep your neck in line with your shoulders. Keep your arms and legs completely straight. Hold on as long as you can. Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Russian Twist)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin directly in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Seated Flutter Kicks)

• The target is all the abs.

• Do not let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stagnant position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Day 19 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Side Leg Raise)

• The target is upper abs.

• Keep constant tension on your abs all the time.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Exhale as you exert yourself.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Knees In Twist)

• The target is all abs.

• Sit on the ground(floor) with your legs stretched out in front of you.

• Pull your knees inward while turning them sideways.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Bottoms Up)

• The target is all abs.

• Begin by lying on your back on the mat.

• The legs should be straight and the arms at the sides. This is your starting position.

• To complete the movement, pull your knees toward your chest by bending your hips and knees.

• Next, stretch your legs directly above you so that they are perpendicular to the ground.

• Rotate and lift your pelvis to lift your glutes off the mat.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Toe Touch)

• The goal is all the abs.

• To begin, lie on the floor or on an exercise mat with your back flat on the floor.

• And your arms should be crossed at your sides, palms down.

• Your legs must touch. Slowly raise your legs in the air until they are almost perpendicular to the ground, with a slight bend in the knees.

• Your feet should be parallel to the floor.

• Move the arms so that they are fully extended at a 45-degree angle from the floor. This is the starting position.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Side Leg Raise)

• The target is upper abs.

• Keep constant tension on your abs all the time.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Exhale as you exert yourself.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Knees In Twists)

• The target is all abs.

• Sit on the ground(floor) with your legs stretched out in front of you.

• Pull your knees inward while turning them sideways.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Bottoms Up)

• The target is all abs.

• Begin by lying on your back on the mat.

• The legs should be straight and the arms at the sides. This is your starting position.

• To complete the movement, pull your knees toward your chest by bending your hips and knees.

• Next, stretch your legs directly above you so that they are perpendicular to the ground.

• Rotate and lift your pelvis to lift your glutes off the mat.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Toe Touch)

• The goal is all the abs.

• To begin, lie on the floor or on an exercise mat with your back flat on the floor.

• And your arms should be crossed at your sides, palms down.

• Your legs must touch. Slowly raise your legs in the air until they are almost perpendicular to the ground, with a slight bend in the knees.

• Your feet should be parallel to the floor.

• Move the arms so that they are fully extended at a 45-degree angle from the floor. This is the starting position.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Single Leg Raises)

• The goal is all the abs.

• Lie on the floor with your legs and back.

• Keep your arms at your sides.

• Now keep your legs straight and lift your left leg with your feet until it is pointing up into the air.

• Slowly lower your back to the ground.

• Then repeat with the other leg.

Rest for 30 seconds

Day 20 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Seated Flutter Kicks)

• The target is all the abs.

• Do not let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stagnant position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Side Leg Raise)

• The target is upper abs.

• Keep constant tension on your abs all the time.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Exhale as you exert yourself.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Knees In Twists)

• The target is all abs.

• Sit on the ground(floor) with your legs stretched out in front of you.

• Pull your knees inward while turning them sideways.

Rest for 30 seconds

Workout no. 7 for 30 seconds (High Knee Abs)

• The goal is all the abs.

• From a standing position with your arms raised in the protective position, begin to move your knees alternating at the hips.

• Maintain an upright posture with a straight back.

• A slight twist through the trunk is good to keep the abdominal muscles tight and focused.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Flutter Kicks)

• The goal is all the abs.

• Don't let your feet touch the ground.

• Keep your lower back in contact with the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Seated Flutter Kicks)

• The target is all the abs.

• Do not let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stagnant position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Side Leg Raise)

• The target is upper abs.

• Keep constant tension on your abs all the time.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Exhale as you exert yourself.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Knees In Twists)

• The target is all abs.

• Sit on the ground(floor) with your legs stretched out in front of you.

• Pull your knees inward while turning them sideways.

Rest for 30 seconds

Day 21 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Russian Twist)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin directly in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Seated Flutter Kicks)

• The target is all the abs.

• Do not let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stagnant position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Aquaman)

• The target is lower abs.

• Keep the tension constant all the time.

• Do not rest at the end of your move.

• Extend your arms and legs.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Dish)

• The target is all the abs.

• Keep your lower back in contact with the ground.

• Wait as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Russian Twist)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Turn right and left as far as you can.

• Keep your chin directly in line with your hands.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Seated Crisscross)

• The target is all the abs.

• Don't let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stable position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Seated Flutter Kicks)

• The target is all the abs.

• Do not let your feet touch the ground.

• Keep your back about 45 degrees off the ground.

• Maintain a stagnant position.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Aquaman)

• The target is lower abs.

• Keep the tension constant all the time.

• Do not rest at the end of your move.

• Extend your arms and legs.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Dish)

• The target is all the abs.

• Keep your lower back in contact with the ground.

• Wait as long as you can.

• Do not forget to breathe.

Rest for 30 seconds

WEEK 4

Day 22 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Side Leg Raise)

• The target is upper abs.

• Keep constant tension on your abs all the time.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Exhale as you exert yourself.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Oblique Crunch)

• The target is upper abs.

• Keep constant tension on your abs.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale with effort.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Core Rapid)

• The target is all abs.

• The Leg Core Rapid is a calisthenics exercise that targets the abs and, to a lesser extent, the thighs, hip flexors, and quadriceps as well.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Knees In Twists)

• The target is all abs.

• Sit on the ground(floor) with your legs stretched out in front of you.

• Pull your knees inward while turning them sideways.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Mountain Climber)

• The target is all abs.

• Get into a plank position, on your hands and toes.

• Hands should be shoulder-width apart, back flat, abs tight and head aligned.

• From this position, pull your right knee towards your chest as far as possible.

• Now switch and bring the other knee in.

• Bring your knees as far and fast as you can while keeping your hips down.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Bottoms Up)

• The target is all abs.

• Begin by lying on your back on the mat.

• The legs should be straight and the arms at the sides. This is your starting position.

• To complete the movement, pull your knees toward your chest by bending your hips and knees.

• Next, stretch your legs directly above you so that they are perpendicular to the ground.

• Rotate and lift your pelvis to lift your glutes off the mat.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Side Leg Raise)

• The target is upper abs.

• Keep constant tension on your abs all the time.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Exhale as you exert yourself.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Oblique Crunch)

• The target is upper abs.

• Keep constant tension on your abs.

• Do not rest on the bottom of the movement.

• Hold a contraction at the top of the movement.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale with effort.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Core Rapid)

• The target is all abs.

• The Leg Core Rapid is a calisthenics exercise that targets the abs and, to a lesser extent, the thighs, hip flexors, and quadriceps as well.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Knees In Twists)

• The target is all abs.

• Sit on the ground(floor) with your legs stretched out in front of you.

• Pull your knees inward while turning them sideways.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Mountain Climber)

• The target is all abs.

• Get into a plank position, on your hands and toes.

• Hands should be shoulder-width apart, back flat, abs tight and head aligned.

• From this position, pull your right knee towards your chest as far as possible.

• Now switch and bring the other knee in.

• Bring your knees as far and fast as you can while keeping your hips down.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Bottoms Up)

• The target is all abs.

• Begin by lying on your back on the mat.

• The legs should be straight and the arms at the sides. This is your starting position.

• To complete the movement, pull your knees toward your chest by bending your hips and knees.

• Next, stretch your legs directly above you so that they are perpendicular to the ground.

• Rotate and lift your pelvis to lift your glutes off the mat.

Rest for 30 seconds

Day 23 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Plank Hip Touch Downs)

• The target is all the abs.

• Begin in a low plank position with your body in a straight line, your elbows bent and below your shoulders, and your feet hip-width apart.

• Rotate your hips to the right and lower your body almost to the ground.

• Go back to the starting position and repeat on the left side.

• Continue alternating sides until the set is done.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Bicycle)

• The target is all abs.

• Control the movement at all times.

• Do not rest on the bottom of the movement.

• Make sure your shoulder blades are off the ground.

• Do not just move your elbow to your knee.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Corkscrew)

• The target is lower abs.

• Keep your abdominal muscles tight at all times.

• Don't rest at the end of your move.

• Use your hands for stability.

• Let your lower abs do the work.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Jackknife)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your movement.

• Keep your shoulder blades off the ground.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Hollow Rock)

• The target is all the abs.

• Hollow Rock is an exercise that can be used extensively in most strength, power, and fitness sports to develop a strong and stable core.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Jackknife Crossover)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your move.

• Be sure your shoulder blades are off the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Sit Up Crossover)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Control your movement.

• Do not lift your body to gain momentum.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Plank Hip Touch Downs)

• The target is all the abs.

• Begin in a low plank position with your body in a straight line, your elbows bent and below your shoulders, and your feet hip-width apart.

• Rotate your hips to the right and lower your body almost to the ground.

• Go back to the starting position and repeat on the left side.

• Continue alternating sides until the set is done.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Bicycle)

• The target is all abs.

• Control the movement at all times.

• Do not rest on the bottom of the movement.

• Make sure your shoulder blades are off the ground.

• Do not just move your elbow to your knee.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Corkscrew)

• The target is lower abs.

• Keep your abdominal muscles tight at all times.

• Don't rest at the end of your move.

• Use your hands for stability.

• Let your lower abs do the work.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Jackknife)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your movement.

• Keep your shoulder blades off the ground.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Hollow Rock)

• The target is all the abs.

• Hollow Rock is an exercise that can be used extensively in most strength, power, and fitness sports to develop a strong and stable core.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Jackknife Crossover)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your move.

• Be sure your shoulder blades are off the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Sit Up Crossover)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Control your movement.

• Do not lift your body to gain momentum.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Day 24 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (V sit)

• The target is all abs.

• Control your movement.

• Make sure your back is straight.

• Do not rest when you are low while moving.

• Exhale while straining.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Double Crunch)

• The target is all the abs.

• Control your movement.

• At the bottom do not rest when moving.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Hip Raise)

• The target is lower abs.

• Keep your abs tight at all times.

• Do not rest on the low when you are moving.

• For stability use your hands.

• Let your lower abs do the work.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Sit Up)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 5 for 30 seconds (High Plank Knee Up and In)

• The target is all abs.

• Begin in a high plank position and pull one knee toward your chest or elbow.

• Also alternate sides.

• Do not forget to keep your hips tucked under.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Side Plank Dips)

• The target is all abs.

• Start on a side elbow plank on your right with your heels stacked.

• Lower your pelvis to the floor so that your right hip is just above the floor and also inhale.

• Exhale and push up through the right waist to lift the pelvis and return to the side plank.

• Pass the right shoulder blade over the back to stabilize the shoulder.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Side Jack Knives)

• The target is all abs.

• This also works on your obliques.

• Lie on your right side with your left leg on top of your right, place your right hand in a comfortable place and take your left hand behind your head.

• Bring your torso and left leg closer while pulling with the bend.

• Press briefly and return to the starting position.

• You can use ankle weights to make it more difficult.

Rest for 30 seconds

Workout no. 8 for 30 seconds (V sit)

• The target is all abs.

• Control your movement.

• Make sure your back is straight.

• Do not rest when you are low while moving.

• Exhale while straining.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Double Crunch)

• The target is all the abs.

• Control your movement.

• At the bottom do not rest when moving.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Hip Raise)

• The target is lower abs.

• Keep your abs tight at all times.

• Do not rest on the low when you are moving.

• For stability use your hands.

• Let your lower abs do the work.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Sit Up)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 12 for 30 seconds (High Plank Knee Up and In)

• The target is all abs.

• Begin in a high plank position and pull one knee toward your chest or elbow.

• Also alternate sides.

• Do not forget to keep your hips tucked under.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Side Plank Dips)

• The target is all abs.

• Start on a side elbow plank on your right with your heels stacked.

• Lower your pelvis to the floor so that your right hip is just above the floor and also inhale.

• Exhale and push up through the right waist to lift the pelvis and return to the side plank.

• Pass the right shoulder blade over the back to stabilize the shoulder.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Side Jack Knives)

• The target is all abs.

• This also works on your obliques.

• Lie on your right side with your left leg on top of your right, place your right hand in a comfortable place and take your left hand behind your head.

• Bring your torso and left leg closer while pulling with the bend.

• Press briefly and return to the starting position.

• You can use ankle weights to make it more difficult.

Rest for 30 seconds

Day 25 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Knee to Elbow)

• The target is all abs.

• Lie face down on the floor with your legs straight.

• Point your toes while placing your hands under your shoulders.

• Put yourself in the plank position.

• Keeping your torso tight and your back flat, bring your left knee to your right elbow.

• Stop and slowly return to the starting position.

• Repeat with the other side, holding alternately.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Leg Raises Pulsator)

• The target is all abs.

• Lie on your back, raise your legs about 8 inches.

• Keep your legs straight, press both up and down about 8 inches.

• You need to feel the tension in your abdominal muscles.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Bicycle)

• The target is all abs.

• Control the movement at all times.

• Do not rest on the bottom of the movement.

• Make sure your shoulder blades are off the ground.

• Do not just move your elbow to your knee.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Jackknife)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your movement.

• Keep your shoulder blades off the ground.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Jackknife Crossover)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your move.

• Be sure your shoulder blades are off the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 6 for 30 seconds (V sit)

• The target is all abs.

• Control your movement.

• Make sure your back is straight.

• Do not rest when you are low while moving.

• Exhale while straining.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Hip Raise)

• The target is lower abs.

• Keep your abs tight at all times.

• Do not rest on the low when you are moving.

• For stability use your hands.

• Let your lower abs do the work.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Knee To Elbow)

• The target is all abs.

• Lie face down on the floor with your legs straight.

• Point your toes while placing your hands under your shoulders.

• Put yourself in the plank position.

• Keeping your torso tight and your back flat, bring your left knee to your right elbow.

• Stop and slowly return to the starting position.

• Repeat with the other side, holding alternately.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Leg Raises Pulsator)

• The target is all abs.

• Lie on your back, raise your legs about 8 inches.

• Keep your legs straight, press both up and down about 8 inches.

• You need to feel the tension in your abdominal muscles.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Bicycle)

• The target is all abs.

• Control the movement at all times.

• Do not rest on the bottom of the movement.

• Make sure your shoulder blades are off the ground.

• Do not just move your elbow to your knee.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Jackknife)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your movement.

• Keep your shoulder blades off the ground.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Jackknife Crossover)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your move.

• Be sure your shoulder blades are off the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 13 for 30 seconds (V sit)

• The target is all abs.

• Control your movement.

• Make sure your back is straight.

• Do not rest when you are low while moving.

• Exhale while straining.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Hip Raise)

• The target is lower abs.

• Keep your abs tight at all times.

• Do not rest on the low when you are moving.

• For stability use your hands.

• Let your lower abs do the work.

• Do not forget to breathe.

Rest for 30 seconds

Day 26 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (High Plank Knee Up and In)

• The target is all abs.

• Begin in a high plank position and pull one knee toward your chest or elbow.

• Also alternate sides.

• Do not forget to keep your hips tucked under.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Side Jack Knives)

• The target is all abs.

• This also works on your obliques.

• Lie on your right side with your left leg on top of your right, place your right hand in a comfortable place and take your left hand behind your head.

• Bring your torso and left leg closer while pulling with the bend.

• Press briefly and return to the starting position.

• You can use ankle weights to make it more difficult.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Leg Raises Pulsator)

• The target is all abs.

• Lie on your back, raise your legs about 8 inches.

• Keep your legs straight, press both up and down about 8 inches.

• You need to feel the tension in your abdominal muscles.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Plank Hip Touch Downs)

• The target is all the abs.

• Begin in a low plank position with your body in a straight line, your elbows bent and below your shoulders, and your feet hip-width apart.

• Rotate your hips to the right and lower your body almost to the ground.

• Go back to the starting position and repeat on the left side.

• Continue alternating sides until the set is done.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Corkscrew)

• The target is lower abs.

• Keep your abdominal muscles tight at all times.

• Don't rest at the end of your move.

• Use your hands for stability.

• Let your lower abs do the work.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Hollow Rock)

• The target is all the abs.

• Hollow Rock is an exercise that can be used extensively in most strength, power, and fitness sports to develop a strong and stable core.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Sit Up Crossover)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Control your movement.

• Do not lift your body to gain momentum.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 8 for 30 seconds (High Plank Knee Up and In)

• The target is all abs.

• Begin in a high plank position and pull one knee toward your chest or elbow.

• Also alternate sides.

• Do not forget to keep your hips tucked under.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Side Jack Knives)

• The target is all abs.

• This also works on your obliques.

• Lie on your right side with your left leg on top of your right, place your right hand in a comfortable place and take your left hand behind your head.

• Bring your torso and left leg closer while pulling with the bend.

• Press briefly and return to the starting position.

• You can use ankle weights to make it more difficult.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Leg Raises Pulsator)

• The target is all abs.

• Lie on your back, raise your legs about 8 inches.

• Keep your legs straight, press both up and down about 8 inches.

• You need to feel the tension in your abdominal muscles.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Plank Hip Touch Downs)

• The target is all the abs.

• Begin in a low plank position with your body in a straight line, your elbows bent and below your shoulders, and your feet hip-width apart.

• Rotate your hips to the right and lower your body almost to the ground.

• Go back to the starting position and repeat on the left side.

• Continue alternating sides until the set is done.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Corkscrew)

• The target is lower abs.

• Keep your abdominal muscles tight at all times.

• Don't rest at the end of your move.

• Use your hands for stability.

• Let your lower abs do the work.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Hollow Rock)

• The target is all the abs.

• Hollow Rock is an exercise that can be used extensively in most strength, power, and fitness sports to develop a strong and stable core.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Sit Up Crossover)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Control your movement.

• Do not lift your body to gain momentum.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Day 27 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Double Crunch)

• The target is all the abs.

• Control your movement.

• At the bottom do not rest when moving.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Side Plank Dips)

• The target is all abs.

• Start on a side elbow plank on your right with your heels stacked.

• Lower your pelvis to the floor so that your right hip is just above the floor and also inhale.

• Exhale and push up through the right waist to lift the pelvis and return to the side plank.

• Pass the right shoulder blade over the back to stabilize the shoulder.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Bottom Up)

• The target is all abs.

• Begin by lying on your back on the mat.

• The legs should be straight and the arms at the sides. This is your starting position.

• To complete the movement, pull your knees toward your chest by bending your hips and knees.

• Next, stretch your legs directly above you so that they are perpendicular to the ground.

• Rotate and lift your pelvis to lift your glutes off the mat.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Jackknife)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your movement.

• Keep your shoulder blades off the ground.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 6 for 30 seconds (V sit)

• The target is all abs.

• Control your movement.

• Make sure your back is straight.

• Do not rest when you are low while moving.

• Exhale while straining.

Rest for 30 seconds

Workout no. 7 for 30 seconds (High Plank Knee Up and In)

• The target is all abs.

• Begin in a high plank position and pull one knee toward your chest or elbow.

• Also alternate sides.

• Do not forget to keep your hips tucked under.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Leg Raise Pulsator)

• The target is all abs.

• Lie on your back, raise your legs about 8 inches.

• Keep your legs straight, press both up and down about 8 inches.

• You need to feel the tension in your abdominal muscles.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Double Crunch)

• The target is all the abs.

• Control your movement.

• At the bottom do not rest when moving.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Side Plank Dips)

• The target is all abs.

• Start on a side elbow plank on your right with your heels stacked.

• Lower your pelvis to the floor so that your right hip is just above the floor and also inhale.

• Exhale and push up through the right waist to lift the pelvis and return to the side plank.

• Pass the right shoulder blade over the back to stabilize the shoulder.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Bottom Up)

• The target is all abs.

• Begin by lying on your back on the mat.

• The legs should be straight and the arms at the sides. This is your starting position.

• To complete the movement, pull your knees toward your chest by bending your hips and knees.

• Next, stretch your legs directly above you so that they are perpendicular to the ground.

• Rotate and lift your pelvis to lift your glutes off the mat.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Jackknife)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your movement.

• Keep your shoulder blades off the ground.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 14 for 30 seconds (V sit)

• The target is all abs.

• Control your movement.

• Make sure your back is straight.

• Do not rest when you are low while moving.

• Exhale while straining.

Rest for 30 seconds

Workout no. 15 for 30 seconds (High Plank Knee Up and In)

• The target is all abs.

• Begin in a high plank position and pull one knee toward your chest or elbow.

• Also alternate sides.

• Do not forget to keep your hips tucked under.

Rest for 30 seconds

Workout no. 16 for 30 seconds (Leg Raise Pulsator)

• The target is all abs.

• Lie on your back, raise your legs about 8 inches.

• Keep your legs straight, press both up and down about 8 inches.

• You need to feel the tension in your abdominal muscles.

Rest for 30 seconds

Day 28 -Beginner Workouts

Warm-up exercise

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Aquaman)

• The target is lower abs.

• Keep the tension constant all the time.

• Do not rest at the end of your move.

• Extend your arms and legs.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Plank Hip Touch Downs)

• The target is all the abs.

• Begin in a low plank position with your body in a straight line, your elbows bent and below your shoulders, and your feet hip-width apart.

• Rotate your hips to the right and lower your body almost to the ground.

• Go back to the starting position and repeat on the left side.

• Continue alternating sides until the set is done.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Jackknife Crossover)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your move.

• Be sure your shoulder blades are off the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Sit Up)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Pendulum)

• The target is lower abs.

• Place your arms at your sides for support.

• Keep your legs straight from your body at a 90-degree angle.

• Keep your shoulders flat on the ground.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Aquaman)

• The target is lower abs.

• Keep the tension constant all the time.

• Do not rest at the end of your move.

• Extend your arms and legs.

• Do not forget to breathe.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Butterfly)

• The target is all the abs.

• Lie on your back, placing the soles of your feet together.

• Raise your legs above the bed to create a 'butterfly' shape.

• Bend down toward your feet.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Plank Hip Touch Downs)

• The target is all the abs.

• Begin in a low plank position with your body in a straight line, your elbows bent and below your shoulders, and your feet hip-width apart.

• Rotate your hips to the right and lower your body almost to the ground.

• Go back to the starting position and repeat on the left side.

• Continue alternating sides until the set is done.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Jackknife Crossover)

• The target is all abs.

• Control your movement.

• Do not rest at the end of your move.

• Be sure your shoulder blades are off the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Sit Up)

• The target is all abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the forefront of the movement.

• Keep your feet on the ground.

• Exhale while straining.

Rest for 30 seconds

Workout no. 15 for 30 seconds (Reverse Crunch)

• The target is lower abs.

• Keep abs tight at all times.

• Make sure your lower abs are doing the work.

• Don't let your hips rest on the floor at the bottom of the movement.

• Exhale when exercising.

Rest for 30 seconds

Workout no. 16 for 30 seconds (Catch)

• The target is upper abs.

• Keep your abdominal muscles tight at all times.

• Do not rest at the end of your move.

• At the top of the movement, hold a squeeze.

• Make sure your shoulder blades are off the ground.

• Don't just move your head and neck.

• Exhale while straining.

Rest for 30 seconds