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DIY Flat Abs Workout Instruction

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Want to easily get sexy slim abs in just a month? Try this at home flat stomach exercise for women to get a slim, trim and tone belly, and sculpt your abs in no time.


FLAT ABS WORKOUT INSTRUCTION

WARM UP

Warm up your body till 10 minutes.

WORKOUT

Repeat this circuit till 3-5 minutes and then rest for 1 minute between sets.

1. Knee Hugs: 45 seconds, Just sit down your knees bent, and then hug your knees and lift your feet of the floor. Align your posture correctly as shown in the above picture, open your arms and then in medium pace extend your legs to a 45-degree and lean back. Then repeat same by lifting your torso, bend your knees and return to the starting position.

2. Inverted V Plank: 1 minute, To start Inverted V Plant first be in a low plank position, press down through arms and shoulders, and then lift your hips towards the ceiling, Slowly return to the starting position and repeat for 1 minute.

3. Standing Side Bench: 45 seconds, Stand straight and hold dumbbell with both hands, and slowly raise your arm above your head. Gently bend your torso to the right, and pause in the middle then bend your torso to the left.

4. Sprinter Crunch: 1 minute, Lie on the floor straight, bend your both arms and keep your legs straight, Lift your torso off the floor, then bend your right leg and gently bring your right knee close to your left elbow. Switch sides and repeat it.
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5. Plank Jacks: 45 seconds, Start plank jacks in a push-up position with your feet together. Hop your feet gently as far as you can and then land softly on your toes. Hop it again by bringing feet together. Note: Don't extend too much as it can cause severe pain.

6. Pilates Swimming: 45 seconds, Lie on your belly then extend both your arms and legs. Raise your arms and legs off the mat, then lift your head and chest and then flutter your arms and legs for 45 seconds.

7. Mountain Climbers: 1 minute, Start mountain climbers in a push-up position. Now bring one knee towards the center of your abdominal and then quickly alternate between legs. Do this exercise in a medium pace.

8. Dead Bug: 1 minute, Lie on your back then extend your arms and legs towards the ceiling. Gently lower your right leg and extend your left arm behind your head. Switch sides and repeat.

9. Waist Slimmer Squat: 30 seconds + 30 seconds. Keep your posture straight  by holding a dumbbell on both hands, rotate your torso to the right, straighten your arms and raise the dumbbell until it is parallel to the floor. Squat and then rotate your torso to the left and bring the dumbbell diagonally across the body until it is close to your hip. Repeat this exercise for half minute and then switch sides.

10. Side Plank: 30 seconds + 30 seconds. Lie on your side with body fully extended. Lift your body off the mat and balance your weight between the forearm and side of the foot then keep your body in a straight line and hold for half minute. Switch sides and repeat. 


This post first appeared on Masala Scoop, please read the originial post: here

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DIY Flat Abs Workout Instruction

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