Three Full Abdominal Workout Plans

Here are three full abdominal workout plans you can do to get a toned midsection in only 20 minutes a day. Most of the following exercises all take the same starting position: lying on the back, arms at the sides, legs together and flat on the floor. Three of the exercises require the use of a stool. It is assumed that you are already familiar with some or most of these.

DAY 1:

The Standard Situp. These should be performed with legs bent.

Lying Knee Raises. You simply bring each knee up alternately until it almost touches your chest.

Straight Leg Raises. Keeping your legs straight, you raise each one alternately until the foot points towards the ceiling

Roman Chair Situp. You sit on a stool, hands clasped behind your head, feet clamped under a piece of furniture. Slowly lie all the way backwards until your head almost touches the floor and raise up again. A very powerful exercise but not for beginners.

DAY 2:

The Flutter Kick. Again keeping your legs straight, alternately raise each foot only a few inches off of the floor. The movement is similar to that made by the legs while swimming.

The Double Knee Raise. Similar to the Lying Knee Raise, except that you bring both knees up to the chest at the same time.

Leg Circles. You bring your legs up to a right angle from your body, separate them a bit, and describe circles in the air with each leg.

The reverse Roman Chair. This time you place a pillow on the stool and lie with your pelvis against the stool, your hands clasped behind your head, and facing the floor. You lower your torso down until your head almost touches the floor and then raise it back up again as far as possible. A powerful exercise for the lower back muscles, an important assisting muscle group to the abdominals, but not for beginners.

DAY 3:

Crunches. An important part of any full abdominal workout plan. These take a similar starting position as the standard situp.

Double Straight Leg Raises. A similar movement to the straight leg raises, except you raise and lower both legs at the same time.

The Side Roman Chair. Another advance exercise. This time, with the side of your pelvis against the stool, your upper hand on your hip and your lower hand behind your head, you allow your torso to go down until your elbow almost touches the floor, and then raise your torso back up as far as possible. A good exercise for the external obliques.

Perform the exercises in these full abdominal workout plans for at least 20 repetitions each.


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