There are so many workout routines that do not require you to spend on gym memberships which by the way one we never tend to use. Working out at home not only saves your time but also you are the most comfortable in your space and to be honest your body doesn’t care about fancy gym space. At home workout can be equally intense as it all depends on your will and concentration. You also don’t have to check your day planner to schedule daily workouts when done at home but it’s all about you preference. If you don’t prefer exercising all alone and want to see the crowd around you all sweaty because that’s what motivates you then it’s completely alright but if you are looking for an easy alternate then your home is also one of the best places to sweat it all out.
We have come up with simple yet effective abdominal exercise which will tone and strengthen your core.
MOVES:
-BICYCLE CRUNCHES
-SCISSOR CRUNCHES
-LEG RAISES
-CRUNCH ALL THE WAY UP
-HOLLOW BODY HOLD
DIRECTIONS:
Do each exercise for one minute and take a rest of 30 seconds after each move. If you are a beginner repeat each move for atleast 10 times and do the whole set for 2-3 rounds. Always keep track of your repetitions and increase the time when you get comfortable with it.
1. BICYCLE CRUNCHES
Bicycle crunches involves bringing the opposite elbow and knee together whereas your back is flat on the floor. Also inhale and exhale during the whole process. People tend to do it at a fast pace but if you really want to feel the burn then do it in a slow and steady manner. This way you will feel the twist and the involvement of your abs.
2. SCISSOR CRUNCHES
This is primarily a lower abdominal exercise. You need to lie down flat on your back and hands on your sides. Those who want a little support can place their hands underneath glutes. Next is to fully extend your legs 6 inches above the ground and twist them in an in and out manner. This will work on the deepest muscle which is the transverse adbominis in stomach.
3. LEG RAISES
The lying leg raises is a core excercise which focuses on the abdominal muscles and quads. It will also strengthen your lower back and increase flexibility of your glutes. Those who do a 9-5 sitting job should do this exercise to keep their glute muscles active. Start this by lying down on the floor and lay flat with your arms on the side or underneath your underneath your glutes. Next you need to raise your legs and keep them as straight as possible and try to lift them until they are pointing at the ceiling or as far as you can go. Also make sure your toes are stretched straight and pointed upwards.
4. ALL THE WAY UP CRUNCH
It is a type of full crunch which focuses on developing core muscles and strengthen them by providing stability. To do this move you need to again lie down flat on your back and place your hands behind your head. Exhale as you come up and keep your neck straight. Continue breathing and hold for a few seconds at the top of the movement. When you come down, don’t relax too much or for too long.
5. HOLLOW BODY HOLD
This is a great conditioning exercise and globally flex position. Press your lower back into the floor. Extend your arms down to your legs and straighten your legs, slight above the ground. Stay in that position for 30 sec to 1 min or more depending on your capability.
