If you consider that the final time for working out your body has come, then you will have to work a little bit harder. You will need to perform all the exercises given to you regularly and to remain consistent. All of that should be combined with a proper nutrition, which means that you will have to forget on the processed foot, sweets, sodas, and alcohol. Only as that you will achieve results that will be noticeable to you.
Today’s article will present to you a workout consisted of 7 simple exercises that will help you to sculpt your abs and your body in general. The same is lasting no longer than 10-minutes.
- Squats with Kickbacks
Start the exercise in a standing position.
Place your hands on your hips and bend your knees so that your thighs reach a parallel position with the floor.
Then raise your body back and raise the left leg driving the same behind you as you are performing a kickback.
Next, lower your body to the ground so that the same will turn into a squat position.
Then repeat your body into the starting position.
Make 10 repetitions of the exercise.
- Glute Kickbacks
Start the exercise by bringing your body on all your fours.
Then raise your right leg to a position where your hamstrings will reach a straight line with the back.
Squeeze your glutes and try to remain into this position for a few seconds. Next, return your back to the starting position.
Make 10 repetitions of the exercise with the right leg, then switch sides, and make additional 10 repetitions with the left leg too.
- Bird Dog
Start the exercise by placing your body on all your fours.
Then make a movement so that you will stretch your right arm to the front and you’re your left leg to the back, so that the leg and the arms came into a straight line.
Next, you will have to bend then so that the left knee got touched by the right elbow. You may return to the starting position.
Make 10 repetitions with the one side, then switch sides, and make the same movements with the opposite side too.
- Toe Taps
Targets: Transversus abdominis
Starting position – Sitting tall with both knees bent in front,
Leaning back onto elbows with shoulder blades down and together and tightening abs, slid hands under lower back
Lifting legs while knees are bent over hips with calves parallel to the floor, inhale and dip toes to the mat, maintaining right angles at the knees.
Exhaling return to starting position.
- Mountain Climber
Start the exercise by placing your body into a plank position.
Your arms should be in a straight position and placed on the floor, while the hands should be placed under your shoulders.
The heels should be off the ground and your legs need to be in a straight position and on the toes.
Then as you are pulling your leg, bend your knee towards your chest.
Try to stay into this position for several seconds and then return your body to a plank position.
Make several repetitions of the exercise with the both legs.
- Jump Squats
Start the exercise by placing your body on your feet, which are on a distance same as the shoulder ones.
Start performing a basic squat and finish the same with an explosive jump into the air.
When you will be landing your body on the ground you will need to bring the same into a squat position.
Make 10 repetitions of the exercise.
- Side Plank Dip
Start the exercise by placing your body into a side elbow plank.
Your legs should be in a straight position and your feet brought together.
As you are breathing in, lower your pelvis to the ground.
Next, as you are breathing out raise your pelvis off the ground into a side plank.
Make several repetitions of the exercise with both sides.