We want our body to be fit and healthy but we don’t have the time to go to the gym because very busy. Worried about no time? Well, not this time anymore. I’m going to share with you the exercises that you can do at home. So no need for you to go out from the house. Just read this below
1.Bicycle Exercise- it is the best move to target the rectus abdominis and the obliques (referring the waist), according to a study done by the American Council on Exercise.
How to do this correctly?
•Lie face up on the floor and lace your fingers behind your head.
•Bring the knees in towards the chest and lift the shoulder blades off the ground w/o pulling the neck.
•Straight the left leg out to about 45 degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
•Switch sides, bringing the right elbow towards the left knee.
•Continue alternating sides in a pedaling motion for 12-16 repetitions.
2. Captain’s Chair- this is the 2nd most effective move for the rectus abdominis as well as the oblique and can be found in most health clubs and gyms.
And to do it right here below:
* Stand on a chair and grip handholds to stabilize your upper body.
* Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
* Don’t arch the back and remember to breathe smoothly.
* Slowly lower back down and repeat for 12-16 reps.
3. Exercise ball- it is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis.
How to do this correctly?
•Lie face-up with the ball resting under your mid/ lower back.
•Cross your arms over the chest or place them behind your back.
•Contact your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
•As you curl up, keep the ball stable.
•Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
1.Bicycle Exercise- it is the best move to target the rectus abdominis and the obliques (referring the waist), according to a study done by the American Council on Exercise.
How to do this correctly?
•Lie face up on the floor and lace your fingers behind your head.
•Bring the knees in towards the chest and lift the shoulder blades off the ground w/o pulling the neck.
•Straight the left leg out to about 45 degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
•Switch sides, bringing the right elbow towards the left knee.
•Continue alternating sides in a pedaling motion for 12-16 repetitions.
2. Captain’s Chair- this is the 2nd most effective move for the rectus abdominis as well as the oblique and can be found in most health clubs and gyms.
And to do it right here below:
* Stand on a chair and grip handholds to stabilize your upper body.
* Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
* Don’t arch the back and remember to breathe smoothly.
* Slowly lower back down and repeat for 12-16 reps.
3. Exercise ball- it is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis.
How to do this correctly?
•Lie face-up with the ball resting under your mid/ lower back.
•Cross your arms over the chest or place them behind your back.
•Contact your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
•As you curl up, keep the ball stable.
•Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
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