Looking to challenge your core without even using a single dumbbell? This no-equipment ab routine is comprised of three exercises which are borrowed from gymnastics training, as it is designed to give your midsection a good workout even without a gym. Normal crunches or sit ups are not employed here, but rather static holds and slow, controlled positions are used that not only develop your core strength but also significantly contribute to your balance, posture, and body control.
All you will really need to complete the workout is a mat or some vacant space with a soft floor. However, do not be deceived by the simplicity of the workout. This routine requires the development of the mind-muscle connection, and a perfect performance of this state is the signal that the effect is definite in the abdominal muscles.
Now let’s look at the steps.
1. Crunch Tuck
This one appears to be a piece of cake but it literally torches your abs in no time. Lie back with your feet flat and your arms down by your sides. Perform a crunch Tuck: Brace your core and then bring your upper back away from the floor, as you move your arms forward at the same time. Then, lift the legs and bend the knees, without separating them from the chest, keeping the forehead and the knees in contact. Maintain that strong grip before engaging downwards. Continue as such for either a set amount of time or slow-quality reps.
2. Hollow Hold
Have you ever tried to maintain the body position of a banana? That’s exactly what you need to do with your body. On the floor, stretch your arms out and start with your legs straight. Your legs, back, and arms are then elevated while your body creates a slight C-shape. You will have to keep your lower back close to the mat all the time and your abs should not lose the tension. To increase your challenge, rock to and fro gently without spoiling your form at the same time.
3. V Crunch Hold
This is the kind of exercise that focuses on stability and the control of your exhaled breath. While you are lying on your back, raise both of your legs up as high as possible- the higher your feet are the easier the exercise becomes. In the meanwhile, lift your body up to meet the feet of your legs with your uppermost arms. What you need to do is to remain in that position while your abs continue to contract. This is definitely a standing-still challenge to your transverse abdominis and coordination of your whole body.
How to Convert It into a Workout
Perform each exercise for 45 seconds and then get 15 seconds of rest. Carry out all of the three exercises for five cycles to totally accomplish a 15-minute abdominal killer workout. Emphasize the contraction of the targeted muscles—this is what will make the workout efficient.
In case you are the kind of person who is not into the conventional sit-ups or planks exercises, the minimalist core routine will be an excellent alternative and is also very much effective for keeping the re intact (cut strong abs). You can do these exercises when you are away from the strength training area or you can still do them as a finisher after a strength workout session. Either way, your core will greatly appreciate your efforts.
