10-Minute Ab Exercises For A Flat Stomach In A Month
The fitness process after the holidays can be a bit difficult and
sometimes our schedules are just too hectic to visit the gym regularly!
That’s why we’ve come up with an easy, simple, and effective workout plan
that targets the belly section.
The best part is that you can do it from the comfort of your home and you
will complete the workout in minutes.
The trick is not how long the workout you would have, but your level of
consistency. It is better to have a workout routine of 10 minutes a day,
than a 2 hour workout at the gym once a week.
Let’s sweat the abs!
1. russian twists
First, sit on your buttocks, knees bent and feet flat on the floor, your
torso should be leaning back at a 45° angle to the floor.
Then hold a dumbbell in both hands and then lift your feet off the
ground, crossing them at the ankles and rocking onto your buttocks.
From this position, you should twist your torso to the right and touch
your dumbbell to the floor next to your body, then twist to the left
touching the weight to the left side of your body.
You should repeat back and forth, while balancing yourself with your legs
and torso lifted off the floor.
2. V-ups
Position yourself by lying flat on the floor with your legs vertical as
if you were against a wall.
Maintaining this position and arching your back, try to lie down so that
your fingers touch your toes.
Make sure your core is contracted during this move and you should feel an
incredible burn in your abdominal area. Repeat until failure!
3. Crunches
Lie down on the floor. Your back should be flat and your knees bent at an
angle of about 60 degrees. Keeping your feet flat on the floor, cross your
wrists over your chest. This is the starting position.
Raise your upper body so that your shoulder blades are just above the
floor and your body forms a C shape. Exhale as you do this and hold the
contraction for a second.
Slowly lower back to the starting position. Exhale as you do this. Repeat
for the desired number of repetitions.
4. A corkscrew
Start lying on your back with your hands under your head. Then you need
to lift your legs in the air.
Straighten your legs, tilt your feet back, so the bottoms of your feet
are facing up, and touch your heels together.
After that, you need to rotate your feet to the right in a small circle.
Take a break and then repeat the exercise.
5. roll up
From a supine position, the knees are bent and pulled towards the
chest.
The arms are wrapped around the knees with the chin tucked in towards the
sternum like a turtle entering its shell. The gaze is interior.
Ride in a seated position.
Roll back, holding your spine round.
6. Toe taps
Start by lying down, complete the padding face up, then make sure the
legs are bent at the knees and the feet are level with the floor.
Next, your hands should be level with your sides, then start by getting
your hamstrings up, driving your upper legs up while flexing your
core.
ou should try to keep your feet off the ground while changing your feet
for stun protection, so try not to cheat with your feet off the ground in
the middle of this activity.
This move is complete once you can no longer lift your leg, so this will
usually happen because your muscles are fully extended.
7. Bikes
You should lie on the floor and bring your hands behind your head, then
you should bend your legs to an angle of about 45 degrees and bring your
right knee towards your chest while simultaneously straightening your left
leg.
Next, you should rotate your torso and bring your right elbow to your
left knee, then repeat after crossing to the other side. You must perform
3 repetitions of 1 minute each.
