Flaunting toned and tight washboard abs is every girl’s dream. As your physical education teacher read or told you, you relying on stomach exercises to cut back belly fat. To get you should target each of the core muscles as well as lower back, upper thighs and hips, for ribbed definition.
Here are 10 exercises uncover level, toned abs and to lessen belly fat. These WOn’t just show you the best way to reduce but in addition target strength and enhance position back. They work more muscles to fatigue, meaning you burn off more calories.
- Abdominal Hold
Sit straight on the edge of a chair with your hands placed on the edge, fingers pointing outwards. Tauten your abs and lift your toes 2 to 4 inches off the floor. Your butt must be suspended mid-air so balance yourself firmly on your arms. Hold for as long as possible, at least 10 seconds. Lower yourself and repeat for 1 minute. Gradually increase the duration.
- Side Plank
Lie down on your left side with your elbow directly below your shoulder and legs on top of each other. Place your right hand on your left shoulder or on your right hip. Raise your hips till they are well off the floor, balancing yourself on your forearm and feet and hold for 30 seconds. Switch sides and repeat.
- Arm and Leg Raise
Drop to the ground on all fours with your knees directly under your hips and your wrists under your shoulders. Raise your left arm to shoulder height and your right leg till it forms a straight line with your hips. Hold for 2 counts, stretching both the arm and leg as far as possible without dropping the pose. Change sides. Do 15 to 20 reps, eachsides.
- Squat Thrust with Twist
Standing with your feet shoulder distance apart, stretch your arms ahead at shoulder height. Squat by bending your knees at a 90 degree angle and keeping them facing forward, slowly twist your upper body to the left. Come up and repeat to the right. Make sure your weight is on your heels and your knees do not bend forward beyond your toes.
- Walkout from Push-up Position
Get into push-up position ensuring that your hands are two inches wider than your shoulders. Walk your hands out as far as possible, and then walk back. Do 10-12 reps. You can add some belly-burning intensity to this keeping one leg off the ground when you walk out.
- Side to Side
Lie on your back keeping your knees bent with both feet planted on the floor and your arms at your sides. Contract your abs and slide your right hand towards your right foot and touch it, exhaling as you do so. Remember to keep your head and neck aligned and your lower back pressed to the floor. Return to starting position and switch sides. Repeat 15 times.
- Fingers to Toes
Lie on your back with your legs stretched upwardskeeping the knees straight and arms by your sides. Crunch up from your waist and extend your hands toward your toes, exhaling and contracting your abs as you come up. Keep your back flat on the floor. Do 2 sets of 15 reps.
- Ballet Twist
Sitting on the floor, extend your legs keeping them firmly pressed together. Lean back 45 degrees from the hips. Tightening your abs, lift both arms overhead like a ballerina and slowly twist to the right, slowly placing your right arm on the mat. Your left arm must stay extended overhead for a slow count of 3. Change sides and repeat twist with your butt and heels tightly on the floor. As you return to centre, bring both arms overhead and contract your abs to support your spine. Do 2 sets of 6 to 8 reps while alternating sides.
- The Single-Leg Stretch
Lie down keeping the knees bent. Lift your head and shoulders and curl your chin in toward your chest. Pullthe left knee in toward your chest while inhaling, placing your left hand on your ankle and your right hand on your knee. Now raise your right leg about 45 degrees off the floor. Switch legs, placing your right hand on your right ankle and your left hand on your right knee and lift the left leg. Do at least 5 to 10 reps one each side.
- The Cobra
This is a good stretch to end your ab workout. Lie down facing the floor with your palms placed close to your chest. Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together. Hold for 2 counts and lower back down. Repeat 8 to 10 times.
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