Six packs and V-cut abs make girls go crazy, but remember it is not easy to achieve it. It requires a lot of training sessions and good and clean eating habits. However, there is an undisclosed secret about it. All abs training exercises do not require special equipment or frequent gym sessions. You can get sculpt abs if you practice simple core training exercises regularly at home. Read on to know what those exercises are.
Lie down on your back with your hands under your buttocks. Tuck your tummy tight and lift your legs straight upward. Squeeze your lower abs and buttocks and push your legs further upwards using your hips. Make sure your legs are not bent when you do this. Stay in the position for 3 to 5 seconds and relax your buttocks and abs. Repeat the pulsing immediately and do 15 reps.
Lie down supine with legs in table top position. Keep your head behind your head. Contract your lower abdominal muscles and raise your bump off the floor. Bring your knees towards your chest and hold the posture for 2 seconds. Return to original position and do 20 reps.
Hang down from a bar with hands slightly wider than shoulders. Your legs should be almost touching the ground.
Hold the back straight, tuck your lower abs and raise your legs until they are parallel to the ground. Stay in the position for a second and return to the starting point. Repeat the same for 20 counts. To add a slight variation to this exercise, you can raise your legs towards your left and right. You can increase the height of your leg raise gradually to the bar height once your abs get stronger.
Lie down on a flat surface with arms on the sides. Lift your legs and torso off the floor simultaneously so that your body forms a V shape. Your back and legs should be straight. Engage your abdominal muscles as you move to this position and contract the lower abs. Hold this posture for 30 seconds and relax. Do 30 reps for toned abs.
This involves three exercises performed in succession without resting. All the three exercise target the lower abs. First start with ab pulse ups. Do 15 ab pulse ups without and with a dumbbell between the feet. Second, do 15 reverse crunches without and with a dumbbell in a sequence without resting. Third, do v-ups for at least 1 minute following the crunches. The hard part is that you will have to do this without resting in between. Once the first round is over, relax for 1 minute and repeat the same for 5 rounds.
Sit on the ground with the knees and hips bent at 90 degrees. Your back should be straight and the torso must be at 45 degree angle to the floor. Hold a dumbbell, weight plate or a medicine ball straight in front of you. Twist your torso to your left as far as possible and then again towards your right. This counts as one rep. Perform 3 sets of 8 to 12 reps at the end of the workout.
Lie supine on a mat or floor with your hips bent. Hook your feet under support (foot bar). Hold the plate behind your neck. Raise your torso from the ground by bending both your waist and hips.
Come back until back of your shoulders touch the mat or floor. Repeat 3 sets of 8 – 10 Reps.
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