Abs workouts are not only fascinating but are also beneficial in a lot of ways. In women, an abs workout helps to reduce low back pain, improve body posture and also build stability. Core strength plays a vital role in your entire body as well as it is essential to your overall strength.
Other than exercising you would be needing to follow a good diet to get faster results. You can always consider adding Green tea to your diet. There are amazing health benefits of green tea and you can replace your morning coffee with green tea before exercising for the best results.
Weaker cores can pose a greater risk for injury. Abs workouts should not be done with expectations of immediate results, you need to go slow when it comes to core exercise especially if you are a beginner. To achieve tone for all muscle groups it is essential to develop the practice of a range of stabilization exercises.
It is recommended to consult your physician or healthcare practitioner before starting to exercise.You can pick any three exercises among them and perform them for 30 seconds on, and 15 seconds off. Then repeat it four times aiming to complete one full set. Take rest for one minute before switching to the next set.
- Tabletop Crunch and Reach
To perform this exercise, start by laying down flat on your back then try to bend both of your knees forming a 90-degree angle while laying. Then perform a crunch while you reach your arms past your knees and towards your ankles. As soon as you lower out of the crunch try to extend your arms over your head further straightening your legs out at an angle. Then, attempt to return to your initial position
By forming 90 degrees with your legs as well as crunching at the same time. While doing the movement you can hold a light dumbbell with both hands hence bringing a twist throughout the movement.
- Reverse crunch heel touches
Start this movement by laying flat on your back, then positioning your hands right behind you had followed a 90-degree position try to touch the heels to the ground and hold the crunch. Breathe out and position your legs back to the tabletop position. Once you start acing the form you can consider adding ankle weights to make it more challenging. Certain drinks are quite helpful to intake if you are working out daily. They are specially made focusing on consumers who work out. Read more about 6 natural drinks that will do magic too.
- Crunch and Reach
This also needed to start with laying on your back against the floor while extending your arms overhead and bending your knees such that your feet are flat on the floor. Further, as you crunch, your core would use your arms as a lever to bring your feet up. All these must be done by uplifting your head and simultaneously raising your shoulder blades. Attempt to make your arms reach between your knees further slowly lowering back down and arms would go back overhead. Please perform this exercise without collapsing as you would be lifting your head.
- Side plank
Begin this form by positioning your body on the left elbow below your shoulder and then forming perpendicular with your forearm. Assemble your feet one in front of the other, then contract your abs while trying to lift your hips as if your body makes a diagonal line right from your shoulder extending towards your feet. Once you place yourself in this position. Try to hold it for at least 30-45 seconds which would be enough. Keep on doing this by switching sides and repeating.
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- Alligator drag
Try doing this exercise on tile floors as you would be needing space to move in, so you need to perform it on tile floors so that you can slide easily across the floor. Begin by performing plank position by positioning your feet on a Frisbee or bag. Otherwise, you can even use a towel for this purpose. Then try to walk forward slowly with the use of hands only. Then try to drag your lower body for 10-20 yards. Remember to keep your core and guts stretched while moving forward. It might make you feel exhausted after a while if you are a beginner take a rest for a minute then walk like an alligator again from the beginning. Continue doing this with proper rest.
- One leg plank
To perform this exercise start by putting your lower arms on the floor with elbows adjusted beneath shoulders and arms lined up with your body at about shoulder width. Press your toes into the floor and crush your glutes. From here, lift your right foot a couple of inches and hold for around 5-10 seconds. After that lower the right foot down, and repeat the same with the left foot.
- Bicycle crunch
To perform bicycle crunch, lie on the floor flat pressing your lower back into the floor and straightening your legs. Now place your hands right behind your head and try to lift your shoulder blades off the ground. Now once you are all set in the position pull your right knee towards your chest and simultaneously bring your left elbow to make contact with the right knee.
Switch sides and repeat the same thing this time by touching the left knee with the right knee. Switch sides and repeat the same thing this time by touching the left knee with the right elbow. The straight leg should be suspended a few inches above the ground. Be careful not to squash your neck while doing the movement.
- Wrapping Up
Performing these exercises would be releasing a lot of sweat, hence you need to provide proper nutrition to your body at the same time. If you are aware of the top 5 benefits of black tea and green tea then you would know that they are very effective for weight loss and exercise.Other than these exercises planks are also very helpful in developing abs and strengthening our core. Always analyze your poses while performing exercises otherwise it won’t be effective for the fitness goal you are trying to achieve.
Author Bio:
Hi, I am Olivia Robinson, a writer, and blogger by profession. As I’m a wanderer, I share my experiences through my write-ups in a way that it’s understandable and appealing to people. I aim to achieve a difference through my writing, which allows my readers to make informed and valuable choices.
