With the modern lifestyle, running short of time is the most common hindrance between Us and the Gym. It initially being an issue of Time Management later becomes an Excuse for those bulging tummies and disproportionate body. Given the jam packed work and home schedules one barely has the stamina to hit the fitness equipments.
The idea of a personal gym, as it sounds, is an excellent one. However, it isn’t an option for most of the people. And since exercise is so important, we need to adopt methods to shed those extra pounds which can be done anywhere and anytime as the only equipment needed is you.
Crunches are one of the most highly ranked exercises for strengthening of abdominal muscles. It stimulates more muscles than many other exercises.
Basic crunches are done by lying straight on the floor, knees bent and the feel lying flat on the floor. With the elbows bent and hands behind the head, lift the shoulder till the abdominal muscles are fully contracted. Squeeze the muscles for a couple of seconds before getting back to the lying position.
Reverse Crunch can also be performed at the same basic position and instead of lifting the shoulder; the legs should be raised straight up in the air to contract the abdominal muscles with it if you slowly go through a bicycle pedal motion; it is the Bicycle Crunch.
People with a delicate back can work on their abdomen by doing prone hold exercises as it doesn’t involve any spinal flexion. Performing it for 2 minutes on a regular basis, helps reduce chronic back pain at the same time as getting your abdomen in shape.
To perform the basic form of the exercise, lie face down in the mat and raise up your body in a straight line right from your heels to the top of your shoulders by pushing the entire body weight on your elbows and toes. Stay in the position for sometime before slowly moving back to the lying position.
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Squat-Thrust-Twist done rhythmically and continuously can help one get rid of the extra fats on the abdomen and aids in getting rid of wrenched back caused by improper sleep and work routines.
To do the squat-thrust-twist routine, stand straight with legs parted at shoulder width and arms extended in front at shoulder height. With the weight on the heels and knees facing forward, squat down and take turns to twist your chest and shoulders right and left. Repeat the process and try getting the knee up to 90 degrees for best results.
Abdominal holds, performed correctly are said to bring about the most effective results in no time. It is said to be the toughest abdominal toning exercise yet definitely worth the pain if shapely abs is your target.
Abdominal hold is done while in the sitting more towards the edge of the chair with your back straight. Put your hands on the edge with fingers pointing inside and lift your toes 2 to 4 inches above the ground thereby crunching the abdominal muscles. Now with the feet off the ground, lift your butt off the chair and hold the position for as long as you can, initially aiming for 5-10 seconds. Gradually release back to the sitting position and repeat the exercise.