{"id":57953,"date":"2021-05-31T00:00:00","date_gmt":"2021-05-30T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-abs-and-core-workout\/"},"modified":"2021-05-31T00:00:00","modified_gmt":"2021-05-30T22:00:00","slug":"20-min-abs-and-core-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-abs-and-core-workout\/","title":{"rendered":"Workout of the week: 20-min abs and core workout"},"content":{"rendered":"\n
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20-MIN ABS AND CORE WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ abs and core workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbell & exercise mat<\/p>\n\n\n\n

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No shame in saying it: we all want a nice and lean six-pack<\/strong>. But just looking good doesn’t exactly cut it. You got to make your core and abdominal area resilient and flexible enough to face your daily challenges<\/strong>. That’s where we come in \u2014 to help you achieve the best of both worlds. <\/strong><\/p>\n\n\n\n

Our friend Hannah Braun, a personal trainer based in Vienna<\/strong> that has already brought us this full-body dumbbell workout<\/a> <\/strong>and this 30-minute upper body workout<\/a><\/strong>, brings us today a 20-minute abs and core workout<\/strong> that you can perform at EVO or at home, due to its minimal usage of equipment<\/strong>. <\/p>\n\n\n\n

It consists of 8 exercises<\/strong> performed for 30 seconds<\/strong>. You should perform these 8 exercises consecutively, with no rest between them.<\/strong> Then, after you complete each round, you get to rest for 60 seconds<\/strong>. Perform 3 to 4 rounds<\/strong>, depending on your fitness level \u2014 or on how much you want to have a six-pack. If you perform 4 rounds, this workout should take you around 20 minutes to complete<\/strong>.<\/p>\n\n\n\n

  1. Leaning leg raises <\/li>
  2. Hip lifts<\/li>
  3. Russian twist <\/li>
  4. Boat hold <\/li>
  5. Leg tucks (dumbbell in between) <\/li>
  6. Flutter kicks <\/li>
  7. Ab hold <\/li>
  8. Mountain climber crunch <\/li><\/ol>\n\n\n\n

    Let’s burn those abs!<\/strong><\/p>\n\n\n\n

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    \"Instagram<\/a><\/figure>\n<\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 8 exercises<\/li>
    • 30 seconds each exercise<\/li>
    • 60 seconds rest between rounds<\/li>
    • 3-4 rounds<\/li>
    • Duration: 20 minutes<\/li>
    • Equipment: Dumbbell & exercise mat <\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand<\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        1 – LEANING LEG RAISES<\/h3>\n\n\n\n

        30 seconds<\/strong><\/p>\n\n\n\n

        • Start by positioning yourself on the exercise mat by making a 45 degrees angle with your back. Use your elbows to support you. <\/li>
        • Keep your legs extended and together. <\/li>
        • Squeeze your lower abs and keep your core tight.<\/li>
        • Then, slowly elevate your feet up towards the ceiling, still keeping them together and straight. <\/li>
        • Go down to the starting position and repeat. <\/li><\/ul>\n\n\n\n