10-minute abs workout

10-minute abs workout

10-minute abs workout

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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

(adsbygoogle = window.adsbygoogle || []).push({}); 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:
Contract your abdominals throughout exercise
Don’t tuck your neck into your chest as you rise
Don’t use your hands to pull your neck up

10-minute abs workout

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