Abs Workout at home.
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Abs/lower back/obliques:
Well, for starters I will discard the normal crunches and leg raises.
Bicycle crunches:
1.) keep your hands behind your neck
2.) keep your knees 90′ while raised
3.) pushing with your oblique muscle and using your centre, get your right elbow to the left knee as the legs perform a cycling motion
4.) Repeat till exhaustion
note: exhale while going up.
Return slice.
1.) place your hands behind your head.
2.) raise your right elbow as you turn to the left
3.) Simultaneously, swing your knees (placed at 90′) on the opposite side.
4.) repeat no more than 20 times.
leg missile *lifted*
1.) between two chairs or any platform where you can lift yourself by pressuring your grip downwards
2.) lift yourself to your maximum
3.) raise your knees as high as you can and shoot em outward.
4.) repeat in multiple sets.
Leg launch
1.) lie down, get your knees as close as you can towards you head.
2.) launch them completely, stretching our abdominals
3.) Make sure you don’t lose balance
4.) make this exercise as fast as you can, 30 reps are good for it.
Lying scissors
1.) lie down
2.) get both knees 90′
3.) kick behind with a leg as much as you can go, immediatly return the leg while simultaneously pushing the leg inside.
4.) Do as many as you can, fast speed.
V-Ups
1.) Lie down on your back
2.) lift your hands and legs together *without bending*
3.) make an effort to touch the legs using your hands
4.) Do at a medium pace, no more than 10 reps.
Seated Eagles
1.) sit down in a straight posture with your hands behind your neck and elbows touching each other.
2.) make sure your turn in something like a 25 degree bend towards each side.
3.) repeat above 50 times
4.) at high speed makes a cardio substitute
Torso rotation
1.) place your hands at your hips
2.) make circular rotations while keeping your legs intact (make sure your back doesnt bend)
3.) keep repeating at a high pace and shift direction to anti-clockwise as you start getting tired
4.) at slow pace, has higher chance to result to oblique muscle growth, at fast speed can result as cardio substitute.
Walking kill.
1.) Lean back as you extend your arms to make your palms touch the wall
2.) go down say halfway through
3.) ABS: Raise a leg as high as you can, repeat with other leg.
Cobra/Bhujasana
1.) Lie on your stomach
2.) place your palms by your hips
3.) press the palm down as you raise yourself using strength from your back, not your arms
4.) stay at the position for over 2 minutes
note: may make you look taller.
P.S My back is hurt when this pic is taken, you have to arc your back all the way back.
Cross kicking
1.) kick your left leg as high as you can at right direction
2.) Alternate
3.) Excellent cardio substitute at high speed.
Knee Kiss
1.) Lie down with arms on the ground
2.) keep your knees bent and close to your abdomen
3.) slowly bring your knees to your chest as you rise to kiss them (squeeze here)
note: don’t bend the neck.
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