Do this workout once a week and get ripped abs –

The following sequence to define the abdomen should only be performed once a week. But to have an overall body strengthening result, complete your routine by doing this 20-minute workout to define legs and butt on two alternate days and also the 7-exercise circuit for upper limbs on two other days a week. All of them require less than 20 minutes of daily dedication.

TRAINING

Complete the set of four exercises without resting in between. At the end, do 15 burpees or 30 jumping jacks. Repeat the cycle two more times.

LOWER ABDOMINAL

Raise your legs towards the ceiling and rest your arms at your sides. Raise your hips in a controlled manner. Do 15 repetitions.

ABDOMINAL SUPRAMILITARY

Lie on your back, with your legs bent. Raise your torso until you are almost sitting down, with your arms extended in front of your body. Do 15 repetitions.

ALTERNATE LEG LIFT

– (Lu Cristhovam/)

Raise your legs slightly off the ground and place your hands under your butt. Raise left more and then switch with right. Do 15 repetitions with each leg.

ISOMETRIC PLANK

– (Lu Christovam/)

Support your forearms, shoulder-width apart, and your toes on the ground. Raise your torso, forming a straight line from shoulders to ankles. Stay in position for 30 seconds.