Workout of the Day: Do These Exercises If You Want Big Abs

This is a complex from the renowned calisthenics master and author of online programs Chris Heria. The workout takes about 30 minutes and includes various crunches, leg raises, and side planks for all-round core muscle development.

How to do a workout

Do each exercise the specified number of times, then rest for 20 seconds and move on to the next.

1. Knee to elbow in the plank - 15 times for each hand.
2. Lying Leg Raises - 20 reps
3. Lifting and lowering in the side bar - 15 times on each side.
4. Twists "star" - 10 times on each side.
5. Side plank crunches - 15 repetitions on each side.
6. Crunches Crucifix - 20 times.
7. Twisting "chair" - 12 times on each side.

At the end, rest for two minutes and perform the complex three more times.

How to do exercise

Knee to elbow in plank

Make sure that the lower back does not collapse during movement, strain your abs throughout the exercise.

Raising the legs while lying

Raise your straight legs, each time lift the pelvis off the floor - this way not only hip flexors will work for you, but also a straight one abdominal muscle.

Lifting and lowering in the side bar

Lower yourself until your thigh touches the floor and rise back up. Try to keep the body in one plane, do not fall forward.

Twisting "star"

Touch the opposite leg with your hand, twist the body. Do not lift your lower back - it remains pressed to the floor.

Side plank twists

Place your hand under your body and return to side bar. Try to keep your pelvis at the same height - make sure that it does not sink at the end of the exercise.

Crunches Crucifix

Bend your knees, touch your feet and return to the starting position. Do not lower your feet to the floor until the end of the exercise, do not hold your breath.

Twisting "chair"

Bend your knees and hips at a right angle and maintain this position throughout the exercise. Tear off the shoulder blades from the floor, stretch your raised hand up and hold the tension in the muscles press.

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If you enjoy this workout, do it three times a week. This will help increase the strength and volume of your abs. But keep in mind that conspicuous cubes are primarily a low percentage of body fat, which is the result of a combination of good nutrition and intense exercise.