9 Best Abs Exercises For Women At Home You Need To Do Right Away



1. Bicycle exercise

- Lie on your back on an exercise mat, placing your hands lightly behind your chest. - Raise your shoulders, pulling each knee toward your chest - Twist to the left, pull the right elbow toward the left knee, straighten the other leg. - Switch sides, pulling left elbow toward right knee. - Continue switching side for 1 - 3 sets, 12-16 reps/set.

2. Captain's chair leg raise excercise

Standing on the platform of the excercise machine, grasp the two handles with both hands to keep the upper body stationary - Lean back on the back cushion and relax your shoulders. - Bend your knees, squeeze your abs to lift your knees up to hip level, exhale forcefully - Do not arch your back or swing your legs. - Inhale, slowly lower the knee to the starting position, repeat 1 - 3 sets, 12 - 16 reps If you dont have a machine like this, you can jump up and grab the pull-up bar and practice as usual

3. Ball crunch exercise

- Rest your lower back on the Bosu ball. - Place your hands in front of your chest or behind your head, feet hip-width apart. - Squeeze your abs to lift your body off the ball, curling up. - Keep the ball fixed, do not roll back and forth. - Lower your back, stretch your abs and repeat 1-2 sets, 12-16 times/set.

4. Vertical leg crunch exercise

- Lie on your back on an exercise mat, straighten your legs, and cross your knees. - Place your hands behind your head for support, but don't pull your neck as you fold up. - Tighten your abs to lift your shoulders off the floor, bringing your chest toward your feet. - Keep your legs stationary, lower back pressed firmly to the floor. - Lower your body and repeat 1-3 sets, 12-16 times/set.

5. Torso track exercise

- Grasp a Torso Track handle in each hand, kneeling on the mattress. - Exhale, slide your arms forward as far as you can, as long as it feels comfortable. - If you can't tighten your abs anymore and feel a sharp pain in your back, you've gone too far. Take a short walk to ensure the best back protection. - Tighten your abs to pull yourself back to the starting position. If you don't have the Torso Track as shown in the picture, you can replace it with the Stability Ball Roll-Out exercise.

6. Long arm cruch excercise

- Lie on your back on an exercise mat, straighten your arms behind your head, interlock your hands, and straighten your ears. - Contract your abs and lift your shoulders off the floor. - Keep your arms straight, don't put pressure on your neck. If you feel neck pain, put one hand behind the head, the other hand stretched. - Lower down and repeat 1-3 sets, 12-16 reps. - You can increase the difficulty by gripping 1 light dumbbell.

7. Reverse crunch excercise

- Lie on your back on the floor, with your hands on the floor, face down or behind your head. - Raise your knees, bend 90 degrees, cross your feet. - Contract your abs to roll your hips up off the floor toward your chest. - Lower and repeat 1-3 sets, 12-16 reps/set.

8. Crunch with Heel Push exercise

- Lie on your back on an exercise mat, knees bent, heels on the mat, hands behind your head. - Bend your feet, tighten your abs, and lift your shoulders off the floor. - Try not to pull your neck up with your hands, just lean your hands on your head. Most importantly, use your abs to roll your shoulders off the floor. - At the top of the movement, press your lower back into the mat. - Lower your shoulders and repeat 1-3 sets, 12-16 reps/set.

9. Forearm Plank Exercise

Check photo for how to do it, but note, hold for 20-60 secs, lower and repeat 3 - 5 times

Comments

Popular posts from this blog

WHAT STYLE DO YOU LIKE WHEN WEARING YOGA CLOTHES?

WHAT IS YOGA? HOW DO YOU KNOW ABOUT YOGA?

WHAT MATERIAL DO LEGGINGS USUALLY USE?