. Based on the web search results, here is a possible workout plan for your arms and abs with no sit-ups and no gym equipment. It should only take 30 minutes. Please consult your doctor before starting any new exercise routine and stop if you feel any pain or discomfort.
Warm up for 5 minutes with some light cardio, such as jogging, skipping, or jumping jacks.
Do 3 sets of 10 repetitions of each of the following exercises, resting for 30 seconds between sets:
Push-ups: This is a classic exercise that works your chest, shoulders, triceps, and core. Start in a plank position with your hands slightly wider than your shoulders and your body in a straight line. Bend your elbows and lower your chest to the floor, then push yourself back up. You can modify this by placing your knees on the floor or elevating your hands on a chair or a wall1
Dips: This is an exercise that targets your triceps, the muscles at the back of your arms. Sit on the edge of a chair or a bench with your hands gripping the edge and your legs extended in front of you. Slide your hips off the edge and lower your body by bending your elbows until they form a 90-degree angle. Then press yourself back up to the starting position. You can make this easier by bending your knees or harder by placing your feet on another chair or a bench1
Plank: This is an exercise that strengthens your core, especially your rectus abdominis (the six-pack muscle) and your obliques.
Start in a forearm plank position with your elbows under your shoulders and your body in a straight line. Engage your abs and squeeze your glutes to keep your hips from sagging. Hold this position for as long as you can, aiming for at least 30 seconds. You can modify this by placing your knees on the floor or elevating your elbows on a chair or a wall2
Crunches: This is an exercise that works your rectus abdominis, the muscle that runs along the front of your abdomen. Lie on your back with your feet flat on the floor and your knees bent. Place your hands behind your head or across your chest. Lift your shoulders and upper back off the floor by contracting your abs. Don’t pull on your neck or curl your chin to your chest. Lower yourself back to the starting position and repeat. You can make this harder by lifting your feet off the floor or placing them on a ball3
Side plank: This is an exercise that works your obliques, the muscles that run along the sides of your abdomen. Start in a side plank position with your elbow under your shoulder and your feet stacked on top of each other. Lift your hips and keep your body in a straight line. Hold this position for as long as you can, aiming for at least 15 seconds. Then switch sides and repeat. You can modify this by placing your bottom knee on the floor or elevating your top leg on a chair or a wall2
Bicycle crunches: This is an exercise that works your rectus abdominis and your obliques. Lie on your back with your hands behind your head and your legs lifted off the floor. Bend your knees and bring your right elbow to your left knee, then switch sides and bring your left elbow to your right knee.
Keep alternating sides as if you are pedaling a bicycle. Don’t pull on your neck or curl your chin to your chest. Keep your abs engaged and your lower back pressed to the floor4
Cool down for 5 minutes with some stretching, such as child’s pose, cobra pose, cat-cow pose, and spinal twist.
