Four Simple Abs Exercises

 

The importance of abs exercises can never be overemphasized. Not only do they give one a near perfect body, but also ensure one remains fit. Some people assume that you can only undertake abs exercises from the gym, which is highly incorrect. If you want to tone your abs but crunches are hard to get by, worry not, here are some exercises you should try. The activities do not require you to use fancy machines, thus are appropriate for beginners.

 

Bird-dog crunch
You cannot develop strong abs overnight; you need to activate your core first. For the bird-dog crunch, you should first lie on the ground on all fours, with your hands positioned directly below your shoulders. Your hips are to be in line with your knees. That is the starting position. Lift your right hand and extend it straight out at shoulder height. Simultaneously, raise your leg and extend it backward.

Your entire body should be in a straight line from the right fingers to the left toes. Bring your leg upwards to touch the right elbow via below the stomach. Then, extend your arm and leg back to starting position. Do the same for the other side. It is advisable to do about five of these for both sides.

 

Sit-ups
Sit-ups are some of the most recommended abs exercises. However, if done incorrectly, they have the potential of doing more harm than good; because they can cause pain. Therefore, it is paramount to understand how you can do the exercise safely. To begin with, sit on the floor and bend your knees. Heels should be on the ground and your hands on either side of your head. The shoulders should be relaxed and dropped to release tension on the neck. With your legs placed on the ground, lay down until your back is flat on the ground, or as much as you can. Rise. Continue for about a minute then break for five minutes. Do five rounds of these.

 

Seated leg lifts
However simple this may look, it is very efficient. Both beginners and advanced exercisers will begin to feel the burn after a few reps. Sit and extend your legs straight out in front of you. Lean back, such that your arms are on either side of your glutes. Take a deep breath then lift one leg about six inches off the ground. Hold it for five seconds then return it to the floor. Do the same with the other leg. Keep alternating the feet for about a minute and then take a 20 seconds break. Do five rounds at a go.

 

Spider plank crunch
Begin in the push-up position with your hand on the ground, right below your shoulders. Extend your legs backward, while your toes are touching the floor. Your body must be in a streamlined position. Lift your right leg and bring your knee outwards, towards your right elbow. Return to plank position, rest for 5 seconds then repeat with the left leg. Do five rounds on each side.