At home
Ab workout 1
Isometrics and resistance
- Goal
- Strength
- Level
- Intermediate
- days/week
- 3
- min/session
- 7
Do 2 circuits (1 set of each exercise and then repeat) Rest 1 minute in-between
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hollow Body Hold | 2 | 30-40s | — |
| Hollow body flutter kicks | 2 | 20 (10 por lado) | — |
| Plank with arm and leg extensionPause for 2 to 3 seconds while keeping your hips leveled and parallel to the floor | 2 | 16 (8 each side) | — |
| Dragon flag▶ videoPelvic retraction y straight spine the whole time | 2 | 3-4 | — |
This routine is shared as a personal reference, not professional prescription. Adapt it to your level and consult a professional if in doubt or injured.