Even simple activities like walks, cycling, jogging and swimming etc. have taken a back seat in this pressure driven world. And this ultimately leads to a spate of health related ailments that can affect the body both physically and psychologically.
A common complaint by many individuals who don’t exercise regularly is that they don’t have enough time to visit a gym on a daily basis. Some individuals also claim that they do not have enough energy after the end of a grueling day to follow a regular exercise pattern.
Not to worry though! For both these issues can easily be combated by a few simple workout tips that can make you look fitter and healthier, without the need for too much energy or the time to visit a regular gym. And one particular area of the body that can be easily controlled through home exercises is the abdomen region. So in this article, we will focus on a few abdominal crunches that can be easily done at home, and would prove to be extremely effective for your body in the long run.
Lie down with your back flat on the floor. Cross your ankles and raise your knees towards your chest. Make sure to keep your hands either at the back of your head (elbows need to be placed straight out towards the sides) or in the front (crossed at the chest).
Now slowly raise your shoulders from the ground while contracting the muscles in the abdomen. Make sure that you raise only the upper portion of your body while leaving the lower back flat on the ground. And make it a point not to apply too much strain on your neck. Keep the position for about 10 counts and then come back to your original position slowly. Give a tiny breather before resuming the crunch again. Repeat for about 10 times daily.
Lie down on the floor again with your back flat on the ground. Place your hands behind your head. Keep the knees raised towards your chest. Raise your shoulders from the ground while making sure that your lower back remains flat. Do not strain your neck in the process.
Now slowly bring your left knee and your right elbow towards each other. Straighten your right leg to reach a 45 degree angle from the ground. Now switch sides and bring together your right leg and left elbow while straightening your left leg. Repeat the same for about 30 times before taking a small rest. Follow up with 2-3 more sets.
Lie down on the floor with your back placed firmly on the ground. Keep your hands either in the front or at the back of your head. Now raise your knees slowly towards your chest while making sure that your hips remain flat on the ground. Maintain the position for about 30 counts. Take a quick breather and follow up with 2-3 sets of the same exercise.
This routine also requires you to lie down with your back flat on the floor. Keep your feet a few inches apart (hip width is recommended). Keep your hands at the sides of your body.
Slowly raise your buttocks from the ground and hold the same position for about 10 counts before resuming your normal stance. Make sure that you don’t strain your neck. On the contrast, contract your abdomen muscles to accomplish the task. Follow the same routine for about 15-20 times (for one set) and continue with 2-3 sets on a daily basis.
Alternate Arm And Leg Raise:
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Get down on all fours on the floor. Make sure that your knees and wrists are positioned right beneath your hips shoulders respectively. Now slowly raise your right leg to hip height and raise your left arm to shoulder length.
Maintain the position for about 3 counts and come back to the original position. Switch sides and repeat the same routine. Follow up with about 20 sets of the same exercise while taking miniscule time outs in between each set.
Sit on the edge of a chair (make sure you get a strong chair for the routine. Avoid chairs with wheels at all costs), making sure that your arms are placed straight on the sides of the body (holding onto the chair). Lean back on the chair at a 45 degree angle so that only your shoulders touch the chair while your lower back remains at the edge.
Now slowly raise your legs from the ground towards your chest. Bring the knees to a 45 degree angle so that together, both your upper torso and knees form a perfect ‘V’ shape. Hold the position for about 3 counts before resuming your normal posture. Follow up with 20 sets of the same routine for better results.
Lie down flat on top of an exercising ball. Make sure that your stomach rests firmly on the balls surface and that your feet touch the floor behind you. Move slowly forward until you can rest your hands on the floor in front of you. Now move your hands forward while rolling over the ball slightly until your thighs rest on it.
Your hands need to be straight and need to be positioned right beneath your shoulders. Remember, you need to flex your abdominal muscles while maintaining the position on the ball. Keep this position for about 10 counts and come back to your original stance. Follow up with 15-20 sets of the same routine.
Stand atop a strong gym chair and grab the handholds tightly. Now press your back against the head pad of the chair and slowly raise the knees towards your chest. Make sure that you keep your back straight and maintain your grip while performing this routine. Hold the position for about 10 counts and return back to the standing position. Repeat the routine for about 15 sets with small timeouts in between.
Sit down on the edge of a straight chair. Keep your back straight and grip the handholds firmly. Spread your thighs until they press against the edges of the chair. Now slowly contract your abdominal muscles and lift your body about 3-4 inches from the chair (including your feet and buttocks). Remain in this suspended position for about 10 counts and lower yourself back into the chair. Repeat the routine for about 20 sets.