It is nearly everyone\’s dream to get that horny, flat-as-a-plank abdomen, yet it can often appear one of the most difficult parts of the body to lose pounds in.
The abs are a particular set of muscles, comprising of the higher, lower and oblique muscles, which work in sync with one another in order to help flexibleness and movement between the upper part of the body and the lower part below the hips.
Double Leg Lifts : Lie down on your back, with your hands placed under your butt, with the palms facing the floor. Then, contracting your lower abdominal muscles, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for one or two seconds. Then lower them down till they are a few inches off the floor, and hold it there again for 1 or 2 seconds. Repeat 5-8 times to start with. Later, as you are feeling your abs getting stronger, increase the reps to 15-20 times. Then, as you get even stronger, you can lift your head and shoulders off the floor while performing the leg lifts.
Alternating Leg Walks : Begin by lying on your back, placing your hands under your butt, and take a few deep breaths. Then, contract the lower ab muscles and lift your right leg up slowly, until it is ninety degrees to your body. The, similarly slowly, lower it back down, until it\’s a few inches off the floor, while simultaneously raising your left leg. Keep lifting your legs or about 8-10 times to begin with. Later, as your abs get stronger, you can increase the count to 15-20 times. And, as in the prior one, lift your head and shoulders off the floor while performing the exercise.
Double Leg Reverse Crunches : Lie down on your back, with your hands under your butt. Lift both your legs up till they\’re in a vertical position. Now bend your legs at the knees, so that the lower part is parallel to the floor. Then, contracting your lower abs, and keeping up your bent knees, steadily lower your legs until the bottoms of your feet are just two inches off the floor. Keep your abs contracted and hold this position for a couple of seconds. Then augmenting the contraction in your abs, lift your knees up again, bringing them towards your chest.
This is a rather challenging exercise, so start by doing just 3-5 reps. Later, as you are feeling yourself getting stronger, increase the reps continuously, until you can do 15-20 reps.
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