How To Do Abs Workout for Help You Strengthen Your Stomach
All women have a problem area, which is really difficult to slim down and tone. For many women, that area is the abdomen area and that’s why they look for different and effective ways to get a toned stomach. So if you’re one of those women who dream of having 6 packs, these exercises are the perfect for you. This 12-minute abs workout will help you strengthen your stomach and have the toned abdomen you dream for. All you’re going to need for this 12 minute routine is an exercise mat and an interval timer.
The 12 minute abs workout consists of three moves. They might seem simple but they’re challenging and effective. Set your interval timer to 12 rounds of 50 seconds and 10 seconds rest.
Lay on your back, with your legs 90° to the ground and keep your hands stretched for support. Start lowering your legs to the right while twisting your hips. Go bash to the starting position and start lowering your legs to the left. Continue doing this windshield wiper motion.
Lay on your back and place your hands behind your head. Crunch towards your bent, left knee while keeping your right leg extended, not touching the ground. Switch sides and continue the exercise in a cycling motion.
Side Plank Lift
Place your body in a side plank position. Lower your hips to the ground and then lift them. Continue lowering and lifting your hips and then switch to the other side.
Exercises such as sit-ups are a good place to start if you want to build core strength. They’re simple for beginners and don’t require you to join a gym or buy any fancy exercise equipment.
- For sit-ups, start on your back with your knees bent and your lower back against the floor. Cross your arms across your chest rather than putting your hands behind your head this can put unnecessary strain on your neck.
- When doing sit-ups, take care with your form and make sure you’re doing the exercise correctly. Your effort should come from your core, not your shoulders or neck, which could cause injury.
- If you don’t have someone to work out with you and hold your feet while doing sit-ups, try tucking your toes under the couch or another low piece of furniture.
Add planks to your routine
Planks are another basic exercise you can do to work out your abs. This exercise strengthens your core muscles so your back and pelvis are supported. Doing planks for a few minutes every day can improve your posture and decrease back pain.
Include back extensions to work out your lower back muscles
You don’t want to work on your abs exclusively and neglect your back. Strong lower back muscles are crucial for overall core strength.
Do leg lifts to target both your lower back and abdominal muscles
Leg lifts are another basic exercise that doesn’t require any special equipment just a little floor space. When you do leg lifts, your back and abs work together.
Use the bird-dog exercise
If you aren’t ready to invest in exercise equipment such as resistance bands, the bird-dog exercise is a good option. This exercise adds variety without costing you any money.
- To do this exercise, get on the floor on your hands and knees with your back flat.
- Slowly extend your left leg and your right arm at the same time.
- Hold the position for 5 to 10 seconds, then return to the resting position.
- Do the same thing with your right leg and left arm.
Warm up before you begin
Even if you are just going to do an abdominal workout, it is important to take 5 to 10 minutes to warm up. You can warm up by walking, jogging, biking, jumping rope, climbing stairs, or even just marching in place. Make sure that you include a warm up every time you work your abs.
Build a 15 to 20 minute routine
To work out your abs, you need to do at least 5 to 10 repetitions of each exercise you add to your routine. Set up your routine in a way that works for you. Ideally, you want your routine to be 15 or 20 minutes long, but as you get stronger, you may find you need to work out longer to get a similar benefit.
Increase resistance gradually
As you increase your core strength, you should be gradually making the exercises more difficult so that you continue to build strength and don’t plateau. You can do this by adding resistance bands or weights to your workout.
Stretch after you work out
Stretching helps to build flexibility and ease tension in the muscles that you use during a workout. Make sure that you include a basic 5 to 10 minute stretch routine at the end of your workout.
Focus on reps rather than resistance
Adding weight or resistance builds muscle, but additional repetitions of an exercise increases the exercise’s aerobic nature and helps burn fat. Do more exercises with lower weight or resistance if you want to work out your abs to lose weight.
Combine intense exercise with slower exercises or stretches
With interval training, you divide your routine up into segments. One segment is highly intense exercise, followed by slower, more deliberate exercise. Then you do another intense interval, and so on.
Add aerobic exercise to your routine
If you want to lose weight, you need to increase your heart rate to get your body to start burning calories. If you do abdominal exercises without aerobic exercise, you run the risk of simply building muscles underneath a layer of fat, which won’t do anything to give you a slimmer appearance.