Home Abs Exercises For Women

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1 belly hold

to run to keep the abdomen, sits on the edge of the chair with your back straight. Keep on the edge of the chairs next to each of your thighs and breathe comfortably. Tighten your abdominal muscles and lift legs 2 to 4 cm from the floor and slowly lift your butt in the chair. Hold this position for as long as you can, or at least 5 seconds. Go down to the sitting position and repeat, and continue for at least 1 minute.

2 Lift opposite arm and leg

To do this properly, you'll go down on all fours on a yoga mat and be sure to align your knees under your hips and wrists under the shoulders. Raise your left leg to hip level. When you think in a comfortable position, raise your right hand to shoulder height. Hold this position for two reasons, reaching a hand forward and back legs. Repeat this exercise on the opposite side until you have completed 15 to 20 repetitions, alternating sides. For more advanced training, touch your elbow against your knee when you bring in your arms and legs.

3 Leg raises floor exercise

To do this raise your feet on the floor, making sure to lay back flat on the yoga mat. Keep your legs straight and arms at your sides or under your butt. Breathe comfortably, lift leg 6-10 inches from the floor and hold this position for as long as you can. Be careful not to strain the neck or arch the lower back. Keep your abs contracted and continue with as many repetitions as you can.

4 Bicycle Crunches

Bicycle crunches, if done correctly will prove to bring quick results when it comes to working from the upper and lower abdomen. The first lie with your back flat on the yoga mat. Fully extend your right leg while bending the left leg with your knees toward your chest. Touch your knees bent leg on the right (side) on the elbow. Repeat this exercise on the opposite side. Continue this motion without rest for as long as possible, while keeping the upper body in the same position.

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