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Abs and Core Workouts, Home Workouts

7-Minute Total Abs Blaster Workout at Home (without Rest)

Have you tried everything from using the ab wheel roller to belly wraps but can’t seem to shrink your waistline? Well, this 7-minute workout may be just what you need.

This intense workout will activate all the muscles in your midsection without any equipment. However, you’re not allowed to in between exercises. Simply jump from one exercise to the other.

I recommend going through the workout first to learn the exercises you’re not familiar with. Note that maintaining proper form will help lower your risk of lower back pain.

Frankly, this workout is quite challenging. Therefore, you must use your willpower to get it done.

Watch the demonstrations below the video to learn proper form for each exercise.

7-Minute Total Abs Blaster Workout

 

If you want to build your abs at home, this short article will you the best total abs blaster workout to do every morning #abs #blaster #workout #focusfitness

Below are the exercises in the routine and how to perform them properly.

Bicycle Crunches – 30 Seconds

Reverse Crunches – 30 Seconds

Vertical Leg Crunches – 30 Seconds

Long Arm Crunches – 30 Seconds

Heel Touches – 30 Seconds

Lying Leg Thrusts – 30 Seconds

Hollow Body Rock – 30 Seconds

Frog Crunches – 30 Seconds

Cross Crunches – 30 Seconds

Cross Mountain Climbers – 30 Seconds

Boat Pose Knee Tucks – 30 Seconds

Dead Bugs – 30 Seconds

Bicycle Crunches

A study by the American Council of Exercise concluded that bicycle crunches are the most effective ab exercise. And I agree because this exercise leaves your abs burning.

This phenomenal exercise activates your ab and oblique muscles. Keep your feet off the floor while doing this exercise.

How to do bicycle crunches

Reverse Crunches

Reverse crunches are excellent for building your abs without putting pressure on the spine. Make sure you lift your entire lower back off the floor to get the most out of this exercise.

Also, control your motion when lowering your hips instead of just letting them fall. Lastly, make sure your feet don’t touch the floor when you lower them.

How to Do Reverse Crunches

Vertical Leg Crunches

This exercise is quite challenging but it’s worth it. Keep your legs as straight as possible when performing vertical leg crunches.

Additionally, lift your upper back as high as possible as you extend your arms to touch your toes. And slowly lower the upper back to the floor.

Leg Up Crunches

Long Arm Crunches

This unique variation is more challenging than regular crunches. Simply lie on your back, bend your knees, and extend your hands over your head. Then lift your upper back off the floor to perform the crunch.

Keep your arms in the same position – don’t move them up and down. Lastly, control your motion when lowering your back to the floor.

How to Do Long Arm Crunches

Heel Touches

Heel touches are excellent for activating your ab and oblique muscles. For this exercise to be rewarding, keep your upper back slightly off the floor and slowly bend your torso from left to right.

how to do Heel Touches

Lying Leg Thrusts

Lying leg thrusts are phenomenal for activating your lower abs. To perform this exercise, lie on your back and place your hands on the floor. Lift both feet until they face the ceiling and keep them straight.

Now, raise your hips as high as possible, pause for two seconds, and then lower them until your butt touches the floor before raising the hips again.

How to do Lying Leg Thrusts

Hollow Body Rock

Perform this extraordinary exercise on a soft surface such as a mat. Keep your arms and feet as still as possible when doing the body rock.

You’d be surprised to find that weird exercise activates both your ab and oblique muscles.

How to do Hollow Body Rock

 

Frog Crunches

When done properly, frog crunches activate your lower abs. Luckily, you can easily learn the proper form for this exercise.

Lie on your back and place your hands behind your head. Bend both knees and bring your heels to touch each other close to your butt. Now crunch in until your elbows touch your knees.

How to do frog crunches

Cross Crunches

Cross crunches target your ab and oblique muscles. Make sure you lift one side of your upper back off the floor on each rep.

It’s important to perform this exercise slowly to get the most out of it. Moving too fast makes it less effective.

How to do Side Crunches

Cross Mountain Climbers

You probably know that mountain climbers mainly target your abs. Well, this variation also activates your oblique muscles.

Additionally, mountain climbers target your shoulders, triceps, and leg muscles.

How to do Cross Mountain Climbers

Boat Pose Knee Tucks

I love this exercise because it leaves the abs burning. Keep your back on a 45-degree angle off the floor and it should also be slightly curved.

Then extend your legs until they’re almost straight before bringing them close to the chest.

How to Do Seated knee tucks

 

 

Dead Bugs

Dead bugs build core strength and improve coordination. Perform this exercise slowly to fully activate your ab muscles.

How to Do Dead bug

The truth is you can build your abs without going to the gym. You just need to combine ab workouts with full body workouts.

You see, full-body workouts lower your body fat percentage, which makes your abs pop. Therefore, take advantage of full-body workouts like the ones in the fat blaster sequence.

This unique sequence has progressive full-body workouts that allow you to burn fat and build muscle in the shortest time humanly possible.

Learn more about the fat blaster sequence