7 Minute Abs Workout At Home #4 [Best Ab Workouts]
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Bicycle Crunches: 30 Seconds (Rest: 15 Seconds)
Plank: 30 Seconds (Rest 15 Seconds)
Dead Bugs: 30 Seconds (Rest: 15 Seconds)
Side Planks: 30 Seconds Rest: 15 seconds)
Scissor Kicks: 30 Seconds (Rest: 15 Seconds)
Repeat.
Exercises…
Bicycle Crunches
Six pack abs here you come! Lie flat on the floor on your back. Put fingertips to either side of your head, avoid pulling on your head to raise your body up as this puts too much strain on your neck muscles. You will move your legs in the air as if you are riding a bicycle. So one leg will be out straight and not touching the floor, while the other will bend at a 90 degree angle. Raise your shoulders off of the ground and touch your opposite elbow to the leg that is raised. Lower that leg and raise the other one, rotating your body to touch your other elbow to the opposite leg.
Plank
This exercise works your core, arms, back, everything! Start in a push up position, then lower your forearms to the floor. Your back should remain flat and your neck in neutral spine position. Hold that for 30 seconds, while squeezing your entire body. These can also be done from the knees.
Dead Bugs
Strange name for a great ab exercise. As the name implies, you will lie on your back with your knees bent at a 90 degree angle and your arms above you, like a dead bug. Tighten your abs and press your lower back into the floor. Lower your left leg to the floor, while raising your right arm overhead. Neither should touch the floor. Release and go back to dead bug position. Continue with your right leg and left arm.
Side Plank
Excellent for strengthening your entire core. Start in a plank position, with your shoulders and arms lined up, feet together. Shift your body to the side with all of your weight on one hand and one foot. The other arm should be straight up in the air. Shift back to plank and then turn your weight to the other arm and leg. There are several ways to do this exercise, with this one being the most advanced. These can be done with your knee bent instead of your leg straight out.
Scissor Kicks
An excellent workout for your oblique core muscles. Lie flat on your back with your hands to your side, palms down. Lift your legs up to a 45 degree angle, keeping your lower back flat to the floor. Lower one leg to the floor, but do not touch the floor, lift it up and lower the opposite leg. Repeat. Your hands should remain on the floor for stability. Beginners may need to bend their knees more.
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