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12 Easy Exercises get flat and toned abs at Home

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We know that Diet and Exercise are key factors that contribute to build a perfect and sexy toned abs. Without one , another effort is fruitless.

It is essential to combine a healthy diet and physical exercise to be able to achieve the desired results and to get flat and toned abs at home.

Here , I am not discussing about diet. I am going to refer some proven home workouts that help to build flat and toned abs.

Before referring the exercises, I thing You should follow my some instructions.

  1. Exhale during the effort and bring your belly in.
  2. For exercises from 1-4, it is very important to keep the spine close to the floor . If yours is very arched, you can place a small pillow under your back.
  3. When performing the crunch / knee to chest, do not contract the cervical area – it is the shoulders that come off the floor and not the head.
  4. When doing the straight leg crunch , don’t go down too far with your legs.
  5. Number of repetitions : the number indicated on the circuit is for an average trained person. If you have a flaccid stomach and you haven’t done any sit-ups in a lifetime, it’s better to start from a lower number that is 10, 10, 5 and 10 and repeat the circuit 3 times. Then, after a week, gradually increase the number according to your progress.
  6. Remember, the important thing is consistency! If you can’t do the circuit every morning, set 3 daily appointments and don’t skip them.

1.Pendulum Exercise

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Lying on your back, raise your legs to 90 degrees with your back flat on the floor and your arms outstretched. You can do the exercise with your legs straight ( if you are trained ) or bend your legs slightly.

Inhale and exhale, bring your legs to the right keeping your stomach contracted inwards. Return to the starting position and repeat the same movement to the left.

2.Knee-to-chest crunch

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Lying on the floor or mat, legs straight and arms behind, inhale and, exhaling, bring your knees towards your chest and lift your shoulders off the ground, bringing your arms towards your knees.

3. Straight leg crunch

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Still lying on the ground, raise your legs to 90 degrees, keeping your arms along your body. If you want, you can open your arms slightly to facilitate the execution.

Inhale and, exhaling, bring your legs straight down to the ground, keeping your stomach in and being careful not to arch your back .

This exercise should be done slowly in order to do it well.

4. Bicycle crunch

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In the supine position, bring your hands behind your head with your elbows open. He inhales and takes his legs and shoulders off the ground, being careful not to let his belly come out .

Exhale and bring your left leg towards your right elbow while doing a chest twist. He repeats the exercise on the other side and continues the execution by alternating legs. 

Important : keep your elbows always open, remember to always keep your lower back on the ground and rest your head on your hands without straining your neck to avoid neck pain.

5. V Raise

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Exercise “Letter V”

1. Lie on your back and stretch your arms above your head.

2. Raise straight legs and straight arms, form the letter V.

3 sets, 10 reps.

Tighten your abdominal muscles while doing this exercise.

6. Backward deviation

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1. Lie on your stomach, stretch your arms forward.

2. Lift the top of the chassis.

3. Fix in this position for 5 seconds, pull the spine.

2-3 sets, 10 reps.

Lift the body as high as possible. Two execution techniques: the position of the arms as in the picture or the position of the arms along the body.

7. Scissors

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  1. Lying on your back, lift your legs 30 cm off the floor.
  2. Perform cross-leg movements.

2-3 sets, 25-30 reps.

This exercise tightens the oblique and lower abdominal muscles.

8. Scissor kicks

Scissor kicks
  1. Begin by lying down with your forearms on the ground.
  2. Next, she lifts her left leg up.
  3. Then lower it and, when you do, simultaneously lift your right leg.
  4. Make sure you don’t touch the ground with your heels all the way through.
  5. Do 30 reps, 15 on each leg.

9. Vacuum exercise

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To perform the exercise lying down, bend your legs at the knees, and place your hands along the body. Exhale fully, without straining the abdominal muscles, and then sharply retract the abdomen as much as you can and fix this position for 15-20 seconds. After that, you can take a short breath, tightening your stomach even more. And once again fix it in this position for 10-15 seconds. If you can’t stand it without breathing, take small breaths without relaxing your stomach. After that, exhale calmly, take a few normal inhalations and exhalations and repeat the exercise. It should be done no less than 5 times a week, the result is promised after 3 weeks of training.

10. Bent Arms

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Side bar with emphasis on a straight or bent arm. This exercise will help you get rid of the belly at home, as the main focus is on the core muscles.

11. Jump rope

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Jumping with a rope is a cardio exercise that promotes fat burning, and if you consider that it is physiologically impossible to remove fat from the abdomen and only from it, then it will be an excellent aerobic exercise. And since exercises to remove the stomach and sides must include cardio (to increase the effect), then the skipping rope will be perfect for this. Exercises with a jump rope in terms of their positive effect on the human body and the process of losing weight(recommended) are not inferior to exercises on an exercise bike, swimming and tennis. Jumps train endurance, cardiovascular and respiratory systems, strengthen the muscles of the press and legs, get rid of excess weight and make the figure more fit.

As exercises with a rope, you can use any elements of jumping, imitations of running with obstacles – they are all effective. The main thing is to choose suitable sports shoes, in no case should you practice barefoot. This will lead to pain in the joints and their destruction. For untrained people or people with a lot of weight, it is better to additionally fix the knee and ankle joints with an elastic bandage before class.

12. Plank

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Plank with raising an arm or leg. Due to the reduction of the support points for the torso, the exercise puts additional stress on the oblique, rectus, and transverse muscles of the abdomen, as well as on the muscles of the legs, back, and chest.

Faqs

  1. Should I do all of the exercises?

It is not necessary to do all the exercises, You should focus only 1 or two exercises which you can do. Performing multiple exercises helps to get result faster. Make sure, You also follow the Proper diet roles .

2. Which one are the most effective among the exercises?

Bicycle crunch, Plank, Crunch are the most effective exercises. You should focus one of them. After doing this exercises, you should do others.

The study, conducted by researchers at Penn State University, focused on 10 men and 10 women who were hooked up with electrodes and put through 16 different core exercises to learn which of the exercises activated the most muscle and therefore “maximiz functional gains and peak performance.”

The researchers quickly discovered that Bicycle crunch exercises that are designed to target your abs specifically.

The study also found that the plank was the most effective at working your core muscles the hardest. The hovering element of the plank was crucial. “Abdominal and lumbar muscle activity was greatest when balance was challenged, by adding complex movements to these traditional core exercises,” notes the study.
“It makes total sense if you think about it,” observe the experts over at Men’s Health. “When you assume the (plank) position, it forces the muscles in your mid-section to work extra-hard in order to keep your spine stable and ensure your vertebrae don’t move.”

The Study also found that crunch has lower results than bicycle crunch and plank. But We recommend you to use Reverse Crunch Machine to get results withing 2 weeks. You will get maximum faster results than bicycle crunch and plank.

3.What should I do if i do not get results after a week or two weeks?

Remember. Great Things do not happen time over night. My exercises are proven by millions of body builder and fitness model. Based on health condition, Some people will get faster results. For some people, It may have take a few more days.

Do not be disappointed. You will get results, sure. You must stick to workout, sleep, diet.