If you train at home and want to focus on your abs, these 4 abdominal exercises will be a great choice for you.
This short series of exercises is very suitable when the body needs rest and gentle movements after intense exercises.
You can also do the number of sets and the intensity you want. New Family suggests you do 3-5 sets, 45 seconds for each exercise, then 15 seconds rest before moving on to the next exercise.
If you feel tired, you can exercise for 30 seconds – rest for 30 seconds to get lighter.
- Plank up and down
-Start in a high plank position, then lower one elbow to the floor, then lower the other elbow to a low plank.
– Press with one hand to wedge it in, then with the other hand, in a high plank position. Each low and each high equals one turn.
– You can support your knees if you find it difficult.
Pro tip: Contract your glutes and abs, don’t let your hips swing to the sides.
- Side Plank
Lie on your side, put your weight on your elbows and your bottom foot, with the other foot on top.
Lift your hips off the floor until all of your weight is on your elbows and feet. Can lift other arm to ceiling and lift top leg.
– Perform one side continuously for each set.
Pro tip: If you find this difficult, you can drop your knees to the floor and bend your legs back, but be sure to lift all of your hips off the floor.
Lie down on the mat with your arms extended above your head.
Simultaneously lift the arms and legs off the floor, raising the torso until the hand touches the foot or shin.
– Slowly lower your back to the starting position.
Pro Tip: Keep your legs as straight as possible. It’s always better to touch your shins with your hands than bending your legs so you can touch your toes.
- Floating Kick
Lie on the mat, shoulder blades slightly off the floor, hands on hips. Legs straight and slightly lifted from the ground.
– Raise one leg up about 15 cm while the other leg lowers slightly.
– Switch legs and keep moving your feet up and down.
Pro tip: If you’re having trouble balancing, try placing your hands under your butt.