If you had to write a list of the things you need to build an impressive set of abs, what would you stick on it? We’re guessing a personal trainer, all-access membership at a top flight-gym, and at least an hour a day to train.
Well, it’s time to tear up the list because you can get the kind of abs that grace our covers with nothing more than a few 15-minute training windows, a wall, a sofa, two chairs and a bit of discipline. If you don’t have any of those at home, you’ve got bigger issues to address than getting a six-pack.
This super-fast, super-effective routine uses those household staples and a clever combination of isometric holds and dynamic movements to craft a strong midsection while burning off the fat that’s hiding it. So spend more time on the sofa to build a stomach of steel.
Directions
Do four rounds of exercises 1 to 4 for the recommended sets and reps, then finish with the chair L-sit, trying to do the full 90 seconds in as few chunks as you can. Do this three times a week.
1 Stair walkout
Sets 4 Reps 10 Rest 45sec
Get into a top press-up position with your hands on the second step. With your body in a straight line from shoulders to heels, walk your hands up the steps one at a time until you’ve stretched as far as you can without collasping. Walk your hands back down to the start position.
2 Sofa jackknife
Sets 4 Reps 10 Rest 45sec
Sit with your bum on the edge of the sofa and your legs bent, with your hands either side of you for support. Extend your toes forward until your legs are stretched fully out in front of you. Return to the start position.
3 Sofa single-leg glute bridge
Sets 4 Reps 10 each side Rest 45sec
Lie on your back with your legs bent and feet on the sofa. Raise your hips to form a bridge and straighten one leg, then lower back to the start position. Repeat to the other side.
4 Wall squat single-leg raise
Sets 4 Reps 5 each side Rest 45sec
With your back against a wall and your feet shoulder-width apart, lower into a squat so your thighs are parallel to the floor. Avoid going further because that will make it too easy. Keep your chest up and arms in front for balance if you need to. Then straighten one leg out in front of you. Hold it there for five seconds, then swap legs.
5 Chair L-sit
Sets 1 Reps 90sec Rest N/A
Position yourself between two chairs with a hand on each chair, palms down, fingers forwards. Press down, raise your legs and bum above your hands, and contract your abs hard to hold them there. Don’t hold your breath unless you’re keen to suffer a hernia.
