Now-a-days many people have excess fat around the abdominal area due to sedentary lifestyle. When it comes to tone the body, abs is among the top-priority areas. Abs needs lots of devotion to tone. Abs exercises are performed to get a set of washboard abs or six pack abs. Abs exercises with correct diet helps to tone abs faster. Beginners should perform abs exercises in fewer repetitions and then gradually raise the repetitions number. Here are provided some exercises that will help to tone abs at home.
Bicycle Exercise
Lie down on the floor with the lower back pressed to the ground and cross the fingers behind the head. Outstretch the elbows perpendicular to the body and bring the knees in the direction of the chest. Lift the shoulder blades without putting stress on the neck and then make the left leg straight such that it makes a 45 degrees angle with the floor. Now gradually perform a bicycle pedal motion. Turn the upper body to the right in such a way that left elbow touches the right knee. Change the sides bringing the right elbow in the direction of left knee and continue changing sides in a 'pedaling' motion for 1 to 3 sets of 12 to 16 repetitions.
Standing Bicep Curl with Dumbbells
To perform standing bicep curl, stand with feet shoulder-width apart as well as knees somewhat bent. Keep the back straight, chest out and shoulders relaxed. Hold dumbbells with an underhand grip such that palms facing up and arms straight. Bend the elbows and raise the dumbbells in the direction of the shoulders. Gradually lower the dumbbells to the thighs. Do this exercise with both hands at the same time to exhaustion after that just one arm at a time.
Ball Crunch
Lie on the ball with your feet flat on the floor at a good distance away from the ball. Put the arms behind the head with elbows wide. Gradually contract abs and raise the upper body away from the ball keeping the ball stable. Then slowly return to starting position for 1 complete repetition. Repeat 1 to 3 sets of 12 to 16 reps.
Vertical Leg Crunch
Lie on the floor with hands behind the head, elbows out wide and extend legs up straight with knees slightly bend. Then gradually contract the abdominals and raise the upper body up away from the floor. After that, return to the starting position and repeat for 1 to 3 sets of 12 to 16 repetitions.
Lying Tricep Extension
Lie on the bench with feet on the ground. Keep a light weight over head with arms extended. Inhaling slowly bend the elbows and bring the weight down to the top of the forehead in a controlled manner. Exhale and fully extend the elbows once there. Come back to starting position and repeat until you can’t do any more.
Plank on Elbows and Toes
Lie on the mat (face down) resting on the forearms and put the palms flat on the floor. Push off the floor resting on the elbows and lifting up on the toes. Back must be flat in a straight line from head to heels. To prevent the rear end from sticking up in the air, tilt the pelvis and contract abdominals. Hold the position for 30-90 seconds and return to starting position. Repeat for 2 to 4 sets of 3 to 5 repetitions.
Single-Leg Stretch
Lie back on the mat with knees bent and arms down by the sides. Raise the head and shoulders and curl the chin in the direction of chest. Inhale as you draw the left knee towards the chest and put left hand on the ankle and right hand on knee. Raise the right leg around 45 degrees above the floor. Return to the starting position and repeat 5 to 10 times each side.
Tricep kickbacks
Grab dumbell in one hand with the elbow bent at a vertical 90 degrees to your side. Gradually make the arm straight till it is behind you and horizontal to the floor. Come back to start position and repeat on the other arm.
Reverse Crunch
Lie back on the floor with hands on the floor. Bring the knees together in the direction of chest such that they bend to 90 degrees. Raise the hips in an upward direction using your abs. After that lower the body and repeat for 1 to 3 sets of 12 to 16 reps.
Crunch with Heel Push
Lie down on the floor with the knees bent and hands lightly supporting the head. While you contract the abs lifting the shoulder blades above the floor, bend the feet and keep them up. Don’t pull the neck with hands but lightly support the head. While pressing the back against the mat press the heels into the floor and raise the glutes somewhat above the floor. Return to the staring position and repeat for 1 to 3 sets of 12 to 16 reps.
You must consume fruits at the beginning of meals. Taking fruits at the beginning will help to eat less as they will make you full. Some people do report heartburn when acidic foods are consumed on an empty stomach. Consuming fruits instead of higher-calorie dessert helps you to lose weight. Fruits are high in fibre, vitamins and antioxidants which help to fight against heart disease and cancer. You can consume all kinds of fruits whether they are frozen, fresh, juiced, canned, etc but if you are on weight lose regime then avoid consuming too many juices or smoothies.
Video of 15 Minutes Abs Workout from youtube:
Exercises to Tone Abs:
Bicycle Exercise
Lie down on the floor with the lower back pressed to the ground and cross the fingers behind the head. Outstretch the elbows perpendicular to the body and bring the knees in the direction of the chest. Lift the shoulder blades without putting stress on the neck and then make the left leg straight such that it makes a 45 degrees angle with the floor. Now gradually perform a bicycle pedal motion. Turn the upper body to the right in such a way that left elbow touches the right knee. Change the sides bringing the right elbow in the direction of left knee and continue changing sides in a 'pedaling' motion for 1 to 3 sets of 12 to 16 repetitions.
Standing Bicep Curl with Dumbbells
To perform standing bicep curl, stand with feet shoulder-width apart as well as knees somewhat bent. Keep the back straight, chest out and shoulders relaxed. Hold dumbbells with an underhand grip such that palms facing up and arms straight. Bend the elbows and raise the dumbbells in the direction of the shoulders. Gradually lower the dumbbells to the thighs. Do this exercise with both hands at the same time to exhaustion after that just one arm at a time.
Ball Crunch
Lie on the ball with your feet flat on the floor at a good distance away from the ball. Put the arms behind the head with elbows wide. Gradually contract abs and raise the upper body away from the ball keeping the ball stable. Then slowly return to starting position for 1 complete repetition. Repeat 1 to 3 sets of 12 to 16 reps.
Vertical Leg Crunch
Lie on the floor with hands behind the head, elbows out wide and extend legs up straight with knees slightly bend. Then gradually contract the abdominals and raise the upper body up away from the floor. After that, return to the starting position and repeat for 1 to 3 sets of 12 to 16 repetitions.
Lying Tricep Extension
Lie on the bench with feet on the ground. Keep a light weight over head with arms extended. Inhaling slowly bend the elbows and bring the weight down to the top of the forehead in a controlled manner. Exhale and fully extend the elbows once there. Come back to starting position and repeat until you can’t do any more.
Plank on Elbows and Toes
Lie on the mat (face down) resting on the forearms and put the palms flat on the floor. Push off the floor resting on the elbows and lifting up on the toes. Back must be flat in a straight line from head to heels. To prevent the rear end from sticking up in the air, tilt the pelvis and contract abdominals. Hold the position for 30-90 seconds and return to starting position. Repeat for 2 to 4 sets of 3 to 5 repetitions.
Single-Leg Stretch
Lie back on the mat with knees bent and arms down by the sides. Raise the head and shoulders and curl the chin in the direction of chest. Inhale as you draw the left knee towards the chest and put left hand on the ankle and right hand on knee. Raise the right leg around 45 degrees above the floor. Return to the starting position and repeat 5 to 10 times each side.
Tricep kickbacks
Grab dumbell in one hand with the elbow bent at a vertical 90 degrees to your side. Gradually make the arm straight till it is behind you and horizontal to the floor. Come back to start position and repeat on the other arm.
Reverse Crunch
Lie back on the floor with hands on the floor. Bring the knees together in the direction of chest such that they bend to 90 degrees. Raise the hips in an upward direction using your abs. After that lower the body and repeat for 1 to 3 sets of 12 to 16 reps.
Crunch with Heel Push
Lie down on the floor with the knees bent and hands lightly supporting the head. While you contract the abs lifting the shoulder blades above the floor, bend the feet and keep them up. Don’t pull the neck with hands but lightly support the head. While pressing the back against the mat press the heels into the floor and raise the glutes somewhat above the floor. Return to the staring position and repeat for 1 to 3 sets of 12 to 16 reps.
Fruits to Tone Abs:
You must consume fruits at the beginning of meals. Taking fruits at the beginning will help to eat less as they will make you full. Some people do report heartburn when acidic foods are consumed on an empty stomach. Consuming fruits instead of higher-calorie dessert helps you to lose weight. Fruits are high in fibre, vitamins and antioxidants which help to fight against heart disease and cancer. You can consume all kinds of fruits whether they are frozen, fresh, juiced, canned, etc but if you are on weight lose regime then avoid consuming too many juices or smoothies.
Video of 15 Minutes Abs Workout from youtube:
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