Because the abdominal muscles play very important role in the human body in providing postural support, protecting internal organs in the abdominal and pelvic regions everybody is concerned about their condition. When you decide to strengthen them go and do it, even you are so busy!
As you can’t go to the gym doesn’t mean you have to disregard your exercise. Your abs are one of the easiest body parts to work on without going to a gym and don’t need workout equipment. With just 10 e basic exercises, you’ll have everything you need to achieve your goals in forming your abs. Even it is better that this routine takes you very short time, so you can do it no matter how busy is your schedule.
Before the exercises don’t forget to warm up your body. Here are the exercises (make your choice of the exercise order):
Starting position: Start in a lying position on your back, your feet should be flat on the ground, knees bent at 90-degree angle. The hands are on either side of your head (not locked). Roll your elbows from the floor and push a little head forward, by contracting your abdominals, exhale and raise your shoulders around four inches from the floor. The movement should be slow, and when you reach the position to keep the contraction for a second, then slowly return to the starting position.
- Hanging Knee Raise
Starting position: Hang on a bar with your hands and keep the body straight. Raise your knees towards your shoulders using the core and abs. When your thighs reach your chest make a pause. Then return to the initial position and repeat. For additional benefits, your legs should be extended and you can move legs sideways when raising them.
- Boat pose
Starting position: Starts in a sitting position – leant back slightly, your knees are bent, feet on the ground and hands behind you. Extend your arms in front of you and your legs and create a V – shape with your torso and legs. Hold in this position as long as you can, with the abs contracted and comfortable breathing.
- Bottoms Up
Starting position: Lie flat on your back with the straight legs and arms at your sides. Tuck the knees toward your chest and flex the hips and knees. Extend your legs above you and reach a vertical position. Stay a while and return to the starting position.
- Plank with Hip Extension
Starting position: – standard plank position, the spine should be neutral. Then raise one leg up behind you and make sure that your body is flat and both legs straight. Return to the starting position and repeat on the other side.
- Bicycle Crunches
Starting position: The starting position is lying on the floor with your lower back pressed to the ground. Hands are beside your head. Place your shoulders into the crunch position and raise your knees and make an angle of 45 degrees.
While your right leg is extended bring in the knee of the left leg and your right elbow close to your left knee and crunch to the side and breathe out. Return to the initial position as you breathes in. Do the same to the opposite side.
- Indian Push-Ups
Starting position: – Get normal push-up position with feet spread slightly wider and hands shoulder-width apart. Lift your pelvis into the air until you form position look like an upside-down “V”.
While coming down, point your elbows out to the side, bring your pelvis down to the floor, shift your weight to the arms and push the shoulders up. Then, using your abs and glutes bring your buttocks back into the air and get the starting position.
- V – Up
Starting position: – lie on the floor, with the face-up. The legs are stretched up straight and arm up over the head.
Contract your abs in a crunch and exhale. Raise your torso and legs off the ground bringing hands and feet together. Then return to the starting position and repeat
- Reverse Crunch
Starting position: – lying on the floor, legs fully extended and arms to the side of the body. Raise your legs up positioning feet together and parallel to the floor.
Inhale and move your legs towards the torso and try with your knees to touch your chest. Stay in this position (contracted) a second, and then return to the starting position and exhale.
- Sit-Up Reach
Starting position: – Lie with your back flat on the floor, legs bent and feet on the floor.
Exhaling, move the hands towards your knees and feel a stretch in your abs, then return to the starting position and inhale.