ABS (ABDOMINALS)

 

VERTICAL LEG CRUNCH
VERTICAL LEG  CRUNCH

  • Lie on the floor and extend your legs straight up,place your hands behind your head for support.
  • Contract your abs to lift your shoulder blades off the floor as if you are trying to reach for your legs,go back to the starting position then come up again.
  • Repeat motion as required.

TARGET : ABS

 

 

PLANK FROG TUCK
planK frog

  • Start in a push up position with your body straight from your shoulders to your ankles.
  • Bring your right foot forward and place it close to your right hand and return to starting position and repeat again.switch to the left leg and do the same thing.
  • Repeat motion as required.

TARGET: ABS

 

 

SCISSORS KICK

scissors kick

 

  •  Lie down with your back pressed against the floor and your arms fully extended to the sides with your palms facing down.
  • Bend your knees slightly, lift your legs up so that your heels are  few inches off the ground.
  • Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground,then continue to switch movements of the legs by raising one and lowering the other.Your arms should be stationary throughout the exercise.
  • Repeat motion as required.

TARGET: ABS

 

 

LEG RAISE
LEG RAISE

  • Lie down facing up,put your hands by your hip sides bringing your legs together.
  • Raise both legs up contracting your abdominal muscles,then lower your legs down and bring them up again just before they touch the ground.
  • Repeat motion as required.

TARGET: ABS AND HIPS

 

 

SIDE BRIDGE

SIDE BRIDGE

  •  Lie on your side,support your body between your forearm and knee to your feet and hold this  position for 2 to 4 seconds.
  • Repeat on the other side. Build up to at least 60 seconds on each side of your body.

TARGET= OBLIQUES AND SPINE.

 

 

 

BICYCLE EXERCISEbicycle exercise

  • Lie down and place your hands gently behind your head,do not put pressure on your head
  • Now bring your knees up ,then lift your shoulder blades off the ground without pulling your neck,rotate to the left bringing the right elbow towards the left knee as you straighten the other leg,switch sides by bringing the left elbow towards the right knee and continue to alternate.
  • Repeat motion as required.

TARGET: ABS

 

 

FOREARM PLANK
plank

  • Lie face down on the mat resting on your forearms,push off the floor with your toes and raise your hips.
  • Keep  a straight line from head to heels,contract your abdominal muscles and hold for 20 to 60 seconds.
  • Repeat motion as required.

TARGET: ABS AND LOWER BACK

 

 

V SIT UPv sit up/ jack knife

 

  • Lie down on the ground(mat).make sure your legs are straight.
  • Then come up as if you want to touch your toes,squeeze the abs and then let your torso fall back down.Bring your legs up into the air and repeat the process as required.

TARGET: ABS

 

 

TOE TAPSTOE TAPS

  • Lie on the floor with your arms at your sides then lift your feet, bending both knees at 90 degrees so that your thighs are perpendicular to the floor.
  • Now slowly and quietly tap your left toes on the ground, then your right, continue to alternate your feet like this for 1 minute.
  • In case you feel any lower back pain, don’t lower your toes all the way down.

TARGET :ABS

 

 

BALANCED CORE STRENGTHENER

CORE STREGHTNER

  • Stand with your feet at hip-width apart,step forward with your right leg and  lift up your left foot behind you, then bend forward and raise both arms over your head.
  • Hold this position for  about 15 seconds then bring your foot back to the ground.Rest for few seconds then switch to the other foot,you will stand with left foot and raise right foot this time around.
  • Continue to switch legs.Make sure  you raise your foot as high as you can and your hands straight as well.

TARGET:ABS AND LEGS

 

 

MOUNTAIN CLIMB

MOUNTAIN CLIMB

 

  • Start in a push-up position, place your hands  and toes on the ground and let your weight be supported by them. Flex your knee and hip then bring one leg towards the under of your hip.
  • Explosively reverse the positions of your legs, extend the bent leg until the leg is straight and supported by the toe, and bring the other foot up with the hip and knee flexed. continue to alternate for 15-30 seconds.

TARGET: ABS,LEGS,SHOULDERS

 

 

 

 

 

 

 

 

 

 

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