MY TOP 2 ABS WORKOUT 🥵(part 2-)👆#abs #gym #bodybuilding

MY TOP 2 ABS WORKOUT 🥵👆#abs #gym #bodybuilding
Warm-up
1. 5-10 minutes of cardio (treadmill, bike, or elliptical)
2. Dynamic stretching for the core muscles (leg swings, arm circles, etc.)

Upper Abs
1. *Crunches*: 3 sets of 12-15 reps
- Lie on a flat bench and grip the bar with your hands behind your head
- Lift your shoulders off the bench, curling up towards your knees
2. *Incline Bench Crunches*: 3 sets of 10-12 reps
- Adjust the incline bench to a 30-45 degree angle
- Lie on the bench and grip the bar with your hands behind your head
- Lift your shoulders off the bench, curling up towards your knees

Lower Abs
1. *Hanging Leg Raises*: 3 sets of 10-12 reps
- Hang from a pull-up bar with your hands shoulder-width apart
- Lift your legs straight up towards the ceiling, then lower them back down
2. *Roman Chair Leg Raises*: 3 sets of 10-12 reps
- Sit in a Roman chair with your back against the pad
- Lift your legs straight up towards the ceiling, then lower them back down

Obliques
1. *Russian Twists*: 3 sets of 10-12 reps
- Sit on a Swiss ball or bench with your feet flat on the floor
- Hold a weight or medicine ball and twist your torso to left and right
2. *Woodchoppers*: 3 sets of 10-12 reps
- Hold a weight or medicine ball and stand with your feet shoulder-width apart
- Twist your torso to left and right, keeping your arms straight

Core Stability
1. *Plank*: 3 sets of 30-60 seconds
- Start in a push-up position with your hands shoulder-width apart
- Engage your core muscles and hold the position for the specified time
2. *Side Plank*: 3 sets of 30-60 seconds (each side)
- Lie on your side with your feet stacked and your hands under your shoulders
- Lift your hips off the ground and hold the position for the specified time

Cool-down
1. Static stretching for the core muscles (forward bends, side bends, etc.)
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#fitness #workout #gym #fitnessmotivation #health
..🌹♥ Thank you❤🌹..

Видео MY TOP 2 ABS WORKOUT 🥵(part 2-)👆#abs #gym #bodybuilding канала I am madhu