If you want to have a flat and shaped abdominal area, the following 5 exercises will help you achieve that. Before we go on to explain the exercises in detail, take a look at several rules that you need to follow:
- Always warm up before the exercises
- Every exercise should last 45 seconds
- Before moving to the next exercise, make a 15-second pause
- Repeat circuit 3 times for 15 minutes
- Listen to your body- increase the intensity and frequency of the sessions gradually as the body adapts
- Remember not to exaggerate
- Take rest days when needed
Now, let’s take a look at the exercises:
Russian kicks
Sit down in crab position and make sure to body weight is on the hands. Then, brace the abs and kick with the legs in the air alternately. The buttock should not touch the ground.
Froggers
While in plank position, jump the feet up towards the outside of the hands and come into a squat. Keep the hands on the floor and then jump your feet back to plant and repeat.
Bicycle crunches
Lie on the floor with the fingertips behind the ears. Then, bring the knees up so that they’re perpendicular to the floor. Gradually, go through a cycle pedal motion kicking forward with the right leg and bring the knee of the left leg towards the right elbow.
Mountain jumpers
Begin in push-up position and alternate jumping each foot and bringing your knee towards the chest.
Planks
While in pushup position on the floor, bend the elbows 90% and rest the weight on the forearms. Make sure the elbows are underneath the shoulders while the body forms a straight line from the head to the feet. Maintain the position and keep the core tight to prevent the back from collapsing.
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