We all want and need a flat tummy, or even shredded ABS. But with the internet full of workouts, what to choose? Read on, and you will find out!
Having a flat belly is a dream of most women. Having shredded ABS is what the guys dream! Belly fat is a trouble that takes a serious damage on the health, increasing the risk of breast cancer, type 2 diabetes, and cardiovascular disease as well.
There are many ways to help you tone abs quickly. The workout is one of such ways. Some workouts are also good for skin care. Here are the top most workouts that will act your abs and make you healthy & fit and tone your body quickly.
The Abdominal Hold
Take a chair. Sit on a sturdy chair’s edge. The back should be straight. Then, keep your hands on your fingers’ edge. Now tighten the abs and bring 4-inches off the floor. Keep in this position for around 5 to 10 seconds.
Continue to this move for one minute.
The Prone Plank
This is also one of the easiest workouts to tone your abs quicker.
First of all, get into one full pushup position. Your palms on the ground beneath the shoulders. Hold this position about 30 seconds with the abs contracted and your arms extended. As keeping building the strength, hold this position longer.
Then, go deeper. If feeling confident, you can use one arm.
Start by lying flat on the ground and bending your knees. Then, put your hands on your opposing shoulders. After this, tighten the abdominal muscles by drawing the belly button towards your spine. Your toes and heels should be flat on the floor. Now raise your head and then the shoulder blades.
Then, pull up from the ground until an angle of 90 degree is created. Keep in this position for a few seconds.
Finally, come back down and then repeat fifteen times.
The Single Leg Stretch
Begin by lying down on the mat with the knees bent. Then, lift your head and the shoulders as well. Curl the chin in toward the chest area. Then, raise your right leg around 45 degrees off the floor.
Switch legs, extending the left leg while hugging the right leg to the chest.
For each leg, do around 5 to 10 times.
Vertical Leg Crunch
Start by lying down on your mat with the lower back pressed to the floor. Now place the hands behind the ears, elbows out. Then, extend and raise the legs straight up over the hips. Bend in your knees slightly, and cross your ankles.
Contract the abdominal muscles; raise the torso toward the knees. Keep the eyes demonstrated on the ceiling.
Exhale when you lift the torso to the knees and inhale as you come back to the initial position.
First of all, sit on the ground and extend the legs, and then press them firmly together.
Now lean back about 45 degrees from your hips. Then, keep the abs engaged when you bring both the arms overhead like one ballerina. Gradually twist your torso toward your right, placing the right arm on your mat.
Now keep the left arm reach overhead for a count of 3. Repeat the process, keeping the left arm on the ground, and keeping your heels and butt on the floor.
Then, contract your abs toward support the spine as you come back to center, carrying both arms overhead. Finally, continue alternating sides. Perform two sets of 6 to 8 times on each side.
- The Side Crunch
Start by kneeling on the ground and lean all the manner over to the right side, placing the right palm on the ground. Keep balance in your weight, gradually extend the left leg and point the toes. Then, put the left hand behind the head, pointing the elbow to the ceiling. Next, gradually lift the leg to hip height when you extend the arm above the leg, with the palm facing forward.
Now look out over the hand while you bring the left side of the rib cage to your hip. Lower to your initial position and then repeat 6 to 8 reps.
Perform 2 sets of 6 to 8 times, and thereafter switch sides.
Start by lying face down on the ground with the palms near the chest. Now raise your head, chest, and shoulders off the floor, pulling the shoulder blades down plus together.
Keep for two counts and later lower back down. Repeat 8 to 10 reps.
You can try lifting your hips and thighs off the floor for a more difficult workout.
In conclusion, these amazing exercises will help you tone your abs and the body faster. Apart from these workouts, you should drink plenty of water, have a healthy and balanced diet, and avoid fatty foods, etc. Hope that these workouts are really helpful for you.