workout techniques for abs at home

Whether you are a man or woman, everyone wants perfect shape and fit abs, so here we are to help you to get the perfect abs at home.

The most important part of a fit body, other than a healthy heart, is the abdominal muscle group. Strong abdominal muscles are essential to good posture and overall good health.

A few minutes a day of doing concentrated abdominal work, in conjunction with aerobic activity and good eating habits, will tighten your abs.

Toned abs don’t just look great, they're also vital for good posture and avoiding lower back pain.

But there's a limit to how far the exercises, known as crunches, will go toward getting you those six-pack abs. These exercises create definition, but they won't get rid of belly fat.

Six Pack Abs Exercises can be done at home, gym or at work. Exercises are performed to build power, tone and mass of the rectus abdominal muscles. An exercise also helps to build lateral abdominal muscles. Right and left Rectus Abdominals muscles are separated by the thick rope of fibrous tissue in the midline. Each rectus abdominal muscles have 4 packs.

Breathe

We never take breathing so seriously, it plays an important role to become healthier. Long breathe makes you healthier than before also reduces heart attack incidents. When you sit, stand, and walk with good posture, you’re engaging your abs muscles. Sit up straight also improves lung capacity and makes you look leaner. Practice contracting your abs at your desk, or set a timer to remind you to sit up straight when the 3 p.m.

The jack-knife

For the jack-knife, lie flat with legs extended and together, and arms extended behind your head. Inhale, then exhale and bring your legs up 30 to 45 degrees from the floor as you raise your torso and swing arms parallel to your legs, hands reaching for your feet. Hold, then slowly return to start, inhaling as you lower yourself to the floor.

Swiss Ball Roll out

Kneel on a mat with your hands on a Swiss stability ball. Keeping your back straight and your abs engaged, roll the ball as far away from you as you can, then slowly roll back to starting position. Aim for two sets of 10 roll outs.

Reverse

Lie on your back. Hold the arm behind the head while legs laid flat on the ground. Bend the lower leg at knee and hip. Bring the knee joint towards the abdomen as much as possible. Keep the upper body straight against the ground. Bring the knee in resting position. Repeat the exercise 10 times.

Side Plank

Lie on your side with your elbow under your shoulder. Stack your hips and feet, stabilize your core, and lift your hips off the floor until your body forms a straight line. Hold here for at least thirty seconds. Repeat on the other side. Add ten to twenty leg lifts to the side plank to further improve hip strength and stability.

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Push-ups

A push-up is essentially a higher-value plank, and like planks, the old-standby exercise works nearly every muscle. Plus, if you do those fast, push-ups to become an aerobic workout as well.

Read more:- Yoga to get toned abs

Tightening exercise

Lie down with your knees bent and feet on the floor. Exhale, tighten your abdominal muscles and push the small of your back into the floor. Hold for a few seconds and concentrate on correct form.

Sit ups

Lightly place your hands behind your head to avoid strain on your neck. Exhale and curl your upper torso to raise it off the ground. Hold for a second, inhale, and return to the starting position. Do not use your hands to pull your upper body.

Weighting

The digital weighing scale helps you keep a check on your weight. Track your weight on a regular basis to see the effects of workout on your weight. Workout less if your weight is reducing at a very fast rate.

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Straight Arm

Lie on your back. Stretch the upper arm on side of the body and keep flat on the ground. Keep the lower leg extended against the ground. Flex the upper body with upper arm stretched on the side. Repeat the exercise 10 times.

Hanging Leg

Use any fixed bar, which can hold your weight. Hang on the bar with both the arms while knee is bent. Bring the knee towards the abdomen. Repeat the exercise 10 times.

Super woman

Lie with your face down on the exercise mat. Your legs must be extended, and toes must point outward. Keep your hands extended in the front. Make sure your palms are facing down. Lift your legs and hands as if you are flying. Hold the pose for 5 seconds and then release. Do 2 sets of 10 reps to burn the calories.

Diet

Consume lean protein to help the muscles repair and rebuild as a lot of wear and tear occurs when you work out. Include foods like chicken breast, mushroom, lentils, fish, beans, soy, etc.

Drink Up

Most of the times when you are thirsty but don’t drink water, you may think you are hungry and load up on calories. Moreover, not drinking enough water can prevent your cells from performing their functions, leading to slow metabolism, dehydration, constipation, and bloating. All these conditions can lead to stress and inflammation in the body. So, drink at least 2-3 liters of water per day. You can also have infused water, fresh fruit or vegetable juices or smoothies, coconut water, and buttermilk.

Reduce Stress

Stress is harmful in many ways. When you are stressed, the hormone cortisol is released, which increases glucose levels in the blood and inhibits digestive functions. This leads to fat deposition in the abdominal area and, in some cases, insulin resistance and diabetes. Yoga, meditation, cardio, weight training, playing a sport, swimming, painting, reading books, traveling, listening to music, and even applying makeup for fun can help you reduce stress.

Follow these simple tricks at home and get abs to show off.