10-minute abs workout
Stomach crunch
Target: abdominal muscles
Lie on your back, knees bent and feet flat on the floor, hip-width
apart. Place your hands on your thighs, across your chest or behind your
ears. Slowly curl up towards your knees until your shoulders are about
three inches off the floor. Hold the position for a few seconds and
lower down slowly. Perform 12 stomach crunches.
Tips:
- Don’t tuck your neck into your chest as you rise
- Contract your abs throughout exercise
- Don’t yank your head off the floor
Oblique crunch
Target: oblique muscles
Lie on your back, knees bent and feet flat on the floor, hip-width
apart. Roll your knees to one side down to the floor. Place your hands
across your chest or behind your ears. Slowly curl up towards your hips
until your shoulders are about three inches off the floor. Hold the
position for a few seconds and lower down slowly. Perform 12 oblique
crunches and repeat on the opposite side.
Tips:
- Don’t tuck your neck into your chest as you rise
- Contract your abs throughout the exercise
- Don’t yank your head off the floor
Plank
Target: low back and core muscles
Lie on your front propped up on your forearms and toes. Keep your
legs straight and hips raised to create a straight and rigid line from
head to toe. Your shoulders should be directly above your elbows. Focus
on keeping your abs contracted during the exercise. Hold this position
for 5 to 10 seconds and repeat 8 to 10 times.
Tips:
- Don't allow low back to sink during the exercise
- You should be looking at the floor
- For an easier version, perform plank with knees on the floor
Side plank
Target: low back and core muscles
Lie on your side propped up on an elbow. Your shoulder should be
directly above your elbow. Straighten your legs and raise your hips to
create a straight and rigid line from head to toe. Keep your neck long
and shoulders down and away from your ears. Keep your abs contracted
during the exercise. Hold this position for 5 to 10 seconds and repeat 8
to 10 times. Repeat exercise on the other side.
Tips:
- Keep your hips forward during the exercise
- Don't let your low back sink
- For an easier version, perform side plank with knees on the floor
Stomach crunch with legs raised
Target: lower abdominals
Lie on your back with your knees bent and feet flat on the floor,
hip-width apart. Place your hands across your chest. Slowly pull your
knees into your chest, keeping them bent at 90 degrees, until your
buttocks and tailbone come off the floor. Hold the position for a moment
and lower down slowly. Perform 12 crunches.
Tips:
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