Full Advanced ABS Workout or Exercise Without Weights at Home

Lose tummy fat with full advance abs exercise at Home and you can do abs workout without Dumbell at your home. There are many exercises without weights like sit up, reverse crunches, sitting crunches, knee crunches, knee to Elbow crunches. if you want to make six pack abs than you need to focus on that exercises.

Benefits of ABS exercises without weights at home

•     Strong ab improves sports performance
•     Strong abs prevent lower back pain
•     A improve your posture
•     Take breathe better with a strong abs
•     You will develop a slimmer waistline

Those benefits help to live a Good life without any posture and lower back pain problems.

Now we are going to telling you about exercise and his schedules.there are many schedules to follow them and make your strong core. The first 3 maximum months of your weight loss journey but we are dividing into 12 weeks. Because we will set a weak with Different exercise with different days.it is the important point to start your workout with slow and slowly build on your workout. This is the best way to make for Good strength and capability. I am going to mention below the schedule of abs exercise and workout.

(Be ready to stretch your body Before Do any exercise or workout)

                                                              Week 1-3:

Monday

• Walk for 40 minutes
• 1 set of 15 ab crunches
• 1 set of 15 leg lifts

Tuesday

• Run for 40 minutes

Wednesday

• Walk for 40 minutes
• 1 set of 15 squats (Holding a Table if you have to)
• 1 set of 15 calf raises

Thursday

• Walk for 40 minutes

Friday

• Walk for 40 minutes
• 1 set of 15 heel touches
• 1 set of 15 abs crunches

Saturday

• Walk 30 minutes

Sunday

• Rest day

Week 4-6:

Monday

• Walk for 45 minutes
• 2 sets of 15 ab crunches
• 2 sets of 15 leg lifts
• 2 sets of 15 bicycle kicks

Tuesday

• Walk for 45 minutes

Wednesday

• Walk for 45 minutes
• 2 sets of 15 squats
• 2 sets of 15 calf raises
• 2 sets of 15 lunges

Thursday

• Walk for 45 minutes

Friday:

• Walk for 45 minutes
• 2 sets of 15 heel touches
• 2 sets of 15 cross crunches
• 2 sets of 15 (push ups (on your knees if you have to)

Saturday:

• Walk for 45 minutes

Sunday:

• Rest day

Weeks 7-9

Monday

• Walk for 1 hour
• 3 sets of 15ab crunches
• 3 sets of 15 leg lifts
• 3 sets of 15 bicycle kicks

Tuesday

• Walk for 1 hour

Wednesday

• Walk for 1 hour
• 3 sets of 15 squats
• 3 sets of 15 calf raises
• 3 sets of 15 lunges

Thursday

• Walk for 1 hour

Friday

• Walk for 1 hour
• 3 sets of 15 ab crunches
• 3 sets of 15 knee crunches
• 3 sets of 15 push ups (on your knees if you have to)

Saturday

• Walk for 1 hour

Sunday

• Rest day

Week 10-12

Monday

• Walk for 1 hour
• 3 sets of 15 ab crunches
• 3 sets of 15 leg lifts
• 3 sets of 15 bicycle kicks
• 3 sets of 15 side crunches (each side)

Tuesday

• Jog for 30 minutes or do aerobics for 30 minutes

Wednesday

• Walk for 1 hour
• 3 sets of 15 squats with 10 pound weights (20 pounds in all)
• 3 sets of 15 calf raises
• 3 sets of 15 lunges
• 3 sets of 15 leg presses

Thursday

• Jog for 30 minutes or do aerobics for 30 minutes

Friday

• Walk for 1 hour
• 3 sets of 15 flutter kicks
• 3 sets of 15 push ups (on your knees if you have to)
• 3 sets of elbow plank ( hold 60 seconds)

Saturday

• Jog for 30 minutes or do aerobics for 30 minutes

Sunday

• Rest day

Remember, this is a beginners workout plan.  You can customize it to your specific needs but this is the plan I followed during my first 12 weeks.