Do u want Killer Abs.
To train your abs, you need a balanced diet and plenty of rest, along with proper exercise. In this article, let's look at how to do abs exercises that you can do at home.
Step by step instructions to prepare your abs in only 15 minutes every day
Abs exercise is an exercise to strengthen the abdomen, which is the basis of many exercises, and there are various exercises that can be done at home. Please remember and follow the best abs exercises you can do at home, which I will introduce from now on.
Abs refers to the muscles in your stomach, but doing abs exercises can even train your upper body. In addition, it strengthens the muscles that support the pelvic muscles, hips, and spine. In other words, if your abs are strong, you can improve your athletic skills and make your daily life easier.
Abs exercises, which can be easily done at home, can be achieved in a short period of time with just one mat.
Abs exercises you can do at home
Here are a few Abs practices you can do at Home
1. Lie down and kick the scissors
The first ab exercise you can do at home is a scissor kick. Lie on the floor and place your arms on each side of your legs. Turn your legs alternately, lifting them at a right angle to your body, and then lowering them, but your feet should not touch the ground.
Repeat motion 30 times, lower one leg, count 5 seconds, and then change legs. If you want to get a solid effect, do three sets of 30.
Pay attention to straightening and lowering both legs equally, and after getting used to the scissor kick, try raising your legs and crossing your feet.
2. Raise your arms and legs while lying down
First, put your hands and knees on the floor and take a'cat' pose. Injury can be avoided only by straightening the back in line with the neck. Also, your knees should be placed under your hips and your wrists under your shoulders.
Now lift your left arm at shoulder level and your left leg at hip level, hold the posture for a few seconds, then return to the cat posture.
Repeat the same movement 15 to 20 times for the other arm and leg. If you want to increase the intensity of the exercise, lift the leg and arm in opposite directions.
3. Mountain climber, the best abs workout
Mountain climber, a great full-body exercise, is great for abs and aerobic exercise.
First, take a plank position and straighten your wrists at shoulder level. At this time, the body should be in a straight line from the shoulders to the feet.
Now lift your toes slightly and raise your right knee to your chest, then return to the plank position. Exercise the opposite foot in the same way, gradually increase the speed, and move the foot alternately without rest for 1 minute.
4. Hip lift
To do a hip lift, first lie on your back and bend your knees. Put your feet on the floor and your arms on each side, then lift your right leg upright.
Hold the center with your left foot, support your body with your hands and shoulders, and repeat the motion of lowering and raising your hips while raising your right leg.
5. Planks you can do at home
Plank is an exercise that doctors and trainers actively recommend. First, lean down and support your weight with your forearms, aligning your elbows with the ends of your shoulders. Put your toes on the floor and lift your buttocks so that your whole body is in a straight line.
While giving strength to your glutes, keep your back straight to avoid injury. Inhale and exhale, holding this position for 20 seconds.
6. Leg lift
The last exercise will make your belly slimmer. First lie down and attach your arms to both sides. Repeat the motion of lifting your legs up to the top of your hips at a right angle and lowering them to just before touching the floor.
The most important thing to do with this exercise is that you should never touch the floor while energizing your belly. It is also good to build resistance with the help of a trainer who can boost your feet.
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