Nowadays, obtaining a forty minute exercising session on a daily basis is an additional sort of a challenge. However with this flat abs exercising you need 6 minutes per day to tone and tighten your core.
This fitness routine uses solely your weight to focus on all of your abdominal muscles and ignite the fat burning even when the exercising is finished. Also, the muscles in your back, shoulders and glutes additionally receive a decent stretch by these high intensity exercises.
1. Bicycle Crunch (60 sec)
Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.
2. Knee-In Crunch (60 sec)
Lie flat on your back and place your hands behind your head. Bend your knees and bring them up so that your thighs and hips form a 90 degree angle, calves parallel to the floor. With elbows flared lift your shoulder blades off the floor and hold the position. This is your starting position.
Twist your upper body in one direction bringing the elbow to the opposite knee while fully extending your other leg. Hold and then return back to the starting position to repeat in the opposite direction.
3. X-Up (60 sec)
Lay flat on your back and extend your arm and legs in such a position that you form an “X” on your bed or exercise mat. Simultaneously lift your right arm and left leg and reach across to touch your ankle. Make sure to inhale while raising your leg and arm and exhale while lowering them.
Engaging your core well help shed inches off your waist without even making a lot of effort. Repeat the same exercise on your left arm and right leg to complete one rep. Perform 20 reps for effective and immediate results
4. Reverse Crunch (60 sec)
Lie flat on an exercise mat on the floor.
Extend your legs fully and place your hands palms down, flat on the floor beside you.
Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.
As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.
Continue the movement until your knees are touching your chest, or as far as comfortable.
Hold for a count of one.
In a controlled movement, return your legs to the start position, exhaling as you do so.
5. Windshield Wipers (60 sec)
Lie on an exercise mat, keeping your back flat with no arching of the spine.
Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.
Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.
As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.
Pause briefly, then rotate to the other side without pausing in the start position.
When you have rotated to both sides, that is one repetition.
Repeat for the desired number of repetitions.
6. Mountain Climbers (60 sec)
Place your hands flat on the floor, shoulder width apart.
Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
Your body should be in a straight line, with your weight supported on your hands and toes only.
Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
Continue alternating in this manner for the desire amount of time.