Moderate Workout

Abs and Obliques 19/5/24

Moderate Duration 44 minutes

Target Areas: Core

Equipment: Chair, Exercise Mat, Home Gym - Other, Resistance Bands, Bodyweight - Other

Added by Personal Trainer Ömer Köseoğlu

Tags

Home Gym Workouts Ab & Core Workouts Chair Workouts No Equipment Workouts Other Home Gym Equipment Workouts Resistance Band Workouts Other Bodyweight Equipment Workouts

Exercises

Set 1: 1 round

Forward Shoulder Rolls

Forward Shoulder Rolls

25 seconds

Backward Shoulder Rolls

Backward Shoulder Rolls

25 seconds

Lateral Neck Stretches

Lateral Neck Stretches

25 seconds

Neck Side Rotations

Neck Side Rotations

25 seconds

Up and Down Neck Tilts

Up and Down Neck Tilts

25 seconds

Small Forward Arm Circles

Small Forward Arm Circles

20 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

20 seconds

Overhead Reaches

Overhead Reaches

25 seconds

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Standing Chest Stretch

30 seconds

Overhead Stretches

Overhead Stretches

30 seconds

Modified Seal Jacks

Modified Seal Jacks

45 seconds

Elbow To Knee Twists

Elbow To Knee Twists

30 seconds

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

30 seconds

45 seconds

30 seconds

Knees to Elbows

Knees to Elbows

45 seconds

30 seconds

Set 2: 1 round

30 seconds

Kneeling Elbow Plank

Kneeling Elbow Plank

40 seconds

30 seconds

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

50 seconds

30 seconds

Prone Head-down Scapula Retraction “I”

Prone Head-down Scapula Retraction “I”

10 reps

Prone Head-down Scapula Retraction “T”

Prone Head-down Scapula Retraction “T”

10 reps

30 seconds

45 seconds

30 seconds

Right Oblique Crunches

Right Oblique Crunches

50 seconds

30 seconds

Left Oblique Crunches

Left Oblique Crunches

50 seconds

30 seconds

Vertical Leg Crunches

Vertical Leg Crunches

45 seconds

30 seconds

45 seconds

30 seconds

Right Oblique V-Ups

Right Oblique V-Ups

40 seconds

30 seconds

Right Half Side Plank

Right Half Side Plank

45 seconds

30 seconds

Left Oblique V-Ups

Left Oblique V-Ups

40 seconds

30 seconds

Left Half Side Plank

Left Half Side Plank

45 seconds

15 seconds

Stretch your arms overhead with palms on the ground.

50 seconds

15 seconds

1 min 40 secs

30 seconds

Right Bridge Glute Circles

Right Bridge Glute Circles

55 seconds

30 seconds

Left Bridge Glute Circles

Left Bridge Glute Circles

55 seconds

30 seconds

Toe Touch Single Arm

Toe Touch Single Arm

45 seconds

20 seconds

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minute

25 seconds

Set 3: 1 round

Transition for stretching

Transition for stretching

35 seconds

Lying Ab Squeeze

Lying Ab Squeeze

1 minute

Lying Knee Pulls

Lying Knee Pulls

50 seconds

L-Sit Leg Raises (R)

L-Sit Leg Raises (R)

15 reps

L-Sit Leg Raises (L)

L-Sit Leg Raises (L)

15 reps

Lying Hamstring Stretches

Lying Hamstring Stretches

40 seconds

Passive Leg Lowering (R)

Passive Leg Lowering (R)

10 reps

25 seconds

Passive Leg Lowering (L)

Passive Leg Lowering (L)

10 reps

30 seconds

Unassisted Leg Lowering (R)

Unassisted Leg Lowering (R)

5 reps

25 seconds

Unassisted Leg Lowering (L)

Unassisted Leg Lowering (L)

5 reps

Set 4: 1 round

Thread the Needle Stretch

Thread the Needle Stretch

1 minute

Lying Hamstring Stretch w. Strap (R)

Lying Hamstring Stretch w. Strap (R)

45 seconds

Lying Hamstring Stretch w. Strap (L)

Lying Hamstring Stretch w. Strap (L)

45 seconds

35 seconds

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Rep Fitness Resistance Bands

Top Choice for this Workout

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Rep Fitness Resistance Bands

Power Systems Versa Loop Resistance Bands

Pull Up Assistance Bands for Working Out

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

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Workout Categories

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Weight Loss

Abs & Core

Bodyweight

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