For that sculpted tummy
This can really work if one consistently keeps at it. On a lighter note, if you think a minute usually flies away really fast, you need to try ‘the...
This can really work if one consistently keeps at it. On a lighter note, if you think a minute usually flies away really fast, you need to try ‘the plank’ workout to rethink that. But the result? Worth every minute you spend!
Crunch without hips: This variation of the crunch targets the abs. It prevents the hips and upper body from lifting you up. Lie on the back with legs lifted and bent, calves parallel to floor and feet relaxed. Cross arms over the chest. Lift the head, shoulders and upper back about 30 degrees off the floor.
Lower again without touching the head to the floor. Exhale as you lift and inhale as you lower. Repeat 25 times. To make it easier, rest calves on a chair and extend the arms down the sides. To make it harder, extend legs straight up after lifting. Make sure not to pull the chin toward the chest.
Reverse crunch: Instead of keeping arms at the sides, place them overhead to activate the belly muscles in this routine. Lie face up with arms overhead and hands grasping a heavy piece of furniture or railing. Raise feet into the air with legs bent. Contract abs, press back into floor, and lift hips off floor. Exhale as you lift; inhale as you lower. Perform 21 reps per set.
To make it easier, keep the arms down on the sides. To make it harder, straighten the legs. Make sure not to pull knees toward chest. V crunch: In this, the upper and lower body will be moving simultaneously to get the maximum. Balance on the tailbone with legs bent, feet off the floor, and arms bent at the sides.
Make sure the back is straight and chest is lifted. Lean back and extend arms and legs, then pull back to start position. Perform 11 reps per set. To make it easier, grasp sides of thighs with hands. To make it harder, hold a 3-5 pound dumbbell in each hand. Ensure that eyes are gazing straight forward and the chin is parallel to floor. Don’t let back curve.
Sideways plank: Do these after crunches to ensure firm abs from every angle. Lie on the right side, elbow beneath the shoulder, feet stacked, left hand on hip. Contract abs to lift hip and leg off floor. Hold until fatigued, noting your time. Do 3 sets before switching sides, each set should be an average of 19 seconds.
To make it easier, bend legs and balance on bottom knee and side of lower leg. To make it harder, straighten top arm toward the sky. Ensure to keep head, neck, torso, hips, and legs all in one straight line.
With inputs from active.com