No matter how fit you are, the one thing everyone is always longing for is a perfectly toned tummy. Getting the perfect abs would solve so many issues – you can wear fitted clothes, you’re always swimsuit ready and I mean #fitnessgoals right!? What most people don’t realize is that having a tones tummy is not just a vanity thing – research shows that a strong core mid section also strengthens your back and is a huge health benefit.
But we know how difficult doing those endless crunches can be! And we know in these winter months, leaving the warmth of your home to get to the gym can be annoying and inevitably the urge to stay home on the couch will win over. So we have compiled a list of a few extremely basic, but highly efficient ab exercises that you can do sitting at home! These moves will work out your upper and lowers abs, for the perfectly toned and strengthened core. You don’t even have to do these everyday – just 3 times a week should work wonders for your tummy!
So put on a peppy track, pump up the volume and get ready to say hello to your fabulous new tummy
The Basic Crunch
Lie on your back, knees bent and with your feet flat on the floor. Keep your chin tucked into your chest and inhale. As you exhale, lift your arms and reach towards your feet – ensure your movements are smooth and your head neck and shoulders move as a unit, lifting off the floor. Keep your breathing steady, exhaling as you crunch in and go back down. Do 8 repetitions of this.
Once you are warmed up, pick up the tempo and crunch pulse for 16 counts – do these crunches repeatedly off the floor without putting your head back down once. You should start feeling a slight burn in your upper abdominal muscles – worry not, that’s just them getting into shape!
Now it’s time to move to your lower abs. Lying flat on your back, raise both legs to a 90 degree angle (soles facing the ceiling). Inhale and tighten your core and as you exhale slowly lower your legs until they are about 2-4 inches off the ground – do not bend your knees! Inhale and as you exhale, raise your legs back to the original position. Repeat this 8 times without a break.
Cycling In the Air
Still on your back with your legs in the air, bend them at the knees and get into cycling position with your hands behind your head. Start with you right leg and stretch it out in a circular motion as if you were pushing a bicycle pedal. Make sure you stretch out your leg, taking it as close to the floor as possible – keep alternating between your right and left leg. Keep your movements smooth and your breathing steady and maintain this for 16 counts.
For an extra push: As you are cycling, move alternate elbows towards alternate knees i.e. right elbow towards left knee and left elbow towards right knee.
And that’s it! You have now activated and worked out both your upper and lower abs! Easy right? Just repeat this quick routine 3 times a week and you will soon start noticing a visible difference. Of course, you need to substantiate this with a healthy diet (yep, say bye to junk food!) and some cardio when possible.