5 EASY AB WORKOUTS
Even on those days that you don’t feel like hitting your workout routine hard, it’s still important to try to squeeze some kind of exercise in. You’ll feel better and see results much faster. Here are a few easy ab workouts to cruise through on your off days:
T-bends are great for working your oblique muscles, the muscles on the right and left sides of your abdominals. You’ll need light weights, preferably three to five pound ones. Standing up, with your feet hip-distance apart, hold your arms out to either side, with a weight in each hand. You will form a T shape, hence the name of the ab exercise. Keeping your knees and back straight, hinge slightly from side to side with a continuous, controlled motion. Make sure your hips stay straight and facing forward as you do. Start with 20 reps on either side and work up from there.
Butterfly Leg Raise:
While lying on the back, place the soles close to your body and bend the knees to the side. The hands should be behind the head and the elbows in the same line with the ears.
The back should lie flat on the ground and thus contract the belly muscles, breathe in and curl your chest up a few inches off the floor toward the legs. Lower to return to the initial position.
Do 15 to 25 of these and gradually add on more each time you do them.
The motion of backward sit-ups is similar to that of a regular one, except that you begin at the top, instead of at the bottom, on the ground. Begin by sitting up with your knees bent and feet on the ground. Cross your arms in front of your chest and lower your body about half way to the ground before coming back up. Strive for more of a rolling action than a leaning one and go for three sets of 15… very slowly.
Start in a forearm plank position and make sure your elbows are aligned below the shoulders and arms parallel to the body at a shoulder-width distance. Clasp your hands together and engage your inner thighs for an extra workout. Raise your hips so your body forms a line from head to heels. Lower your hips to either side, starting with the left side then on the right side as well.
. Do 25 before switching to the left side. Repeat the same again on the right and left.
- Your arms must be positioned correctly and your elbows set directly under the shoulders for proper weight distribution.
2. The spine remains straight(don’t round out the spine ).
3. Tighten the core to benefit from the exercise.
4. Keep your legs slightly spread without adding pressure to the hip area. Adjust the distance between your feet as you need it.
5. Breath slowly and deliberates so that your core is fully engaged and your body is relaxed.
Start with 30 seconds at a time and work your way up from there.