5 WORKOUTS TO GET FLAT AND TONED ABS AT HOME

Getting flat and toned abs is not so easy like it seems. You need a hard workout and proper diet to achieve it. Only if you are consistent if you give up the bad habits and if you exercise regularly you can see some results. There are many workout plans which can help you, but we are going to present you the easiest one which provides the results faster than others.

Here you have the list of exercises you should follow:

1. Bicycle exercise

Lie on the ground with your feet on the floor and your hands behind your head. Lift your knees to about 90-degree angle and then rice your upper body. Start doing a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg. Rotate your torso during the movement. Do this as much as you can.

simple-exercises-lazy-girls-bicycle-crunch

2. Vertical leg lift 

You should lie on your back with your hands under your butt. Then raise your shoulders and feet of the floor. After that, you need to elevate your legs keeping the rest of your body steady. Hold it for several seconds and lower your legs down on the floor, without touching the floor. Do it ten times.

vertical lift

3. Leg Raises on Captain’s Chair

Start on a captain’s chair with your back flat on the pad, your forearms and elbows on the pads, and your hands around the gripping handles. Then you should raise your feet off the floor and bring your legs together in front of you. Your legs should build the straight line with your hips. Hold it for several seconds and then bring your legs in the starting position.

Captain chairs exercise

4. Abs Roll

You should start kneeling in front of the ball with hands on the ball parallel to one another. Then start rolling the ball keeping your hips and your back straight. Roll the ball till you feel your abs engage and then push the ball to roll back in. Repeat it ten times.

Abs roll

5. Dumbbell abs twist

Sit on the floor with your knees bent and your feet flat. Take a dumbbell with your hands and keep your arms straight out in front of your chest. Then lean back, so your torso is at 45- degree angle to the floor. You need to brace your core and rotate to the right as far as you can. After that twist on your left as far as you can. Repeat it several times.

Dumbel Twist

These are excellent exercises for toning your abs. They will also improve your posture and balance. So don’t think twice start it from today. Your body is going to be thankful.

Source: Everything

 


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