The 7 Best Ab Exercises You Can Do Without Equipment.
Everyone has abs (abdominal muscles). For well defined abs most people will need to lose some body fat around the stomach and then build muscles.
Why do Abs appear?
The single most important aspect when it comes to getting an abs to show is having a low body fat percentage. All humans have abdominal muscles that can be made more visible with training - but ultimately your apps you need to be at 10% body fat or less (18% or less for women).
Although Abs can actively contribute to poor health, especially in long term. “Maintaing a six pack abs isn't health for your body”.
Exercises for Abs :-
1. Crunches -
The current is one of the most popular abdominal exercises. When performed properly it engages all abdominal muscles.
Procedure -
Lie flat on your back with your knees bent and fleet flat on the floor. You can cross your arms across your chest or keep your hands up by your forehead. Contracting your abdominal muscles, bring your ribcage closer to your hips. Your extreme lower back should remain on the floor. Squeeze tight and return to the start position which are back flat on the ground. A form three sides of 10-20 reps to start, increase it accordingly.
Remember this is not a setup for stop you should only be contacting your abdominal muscles, not bring an entire torso into your knees.
2. Heel Taps -
It is the most easy and simple exercise for generating abs.
Procedure -
Lay, back down, on the floor with your head and shoulders raised looking between your legs. Knees should be banned with the soles of the feet flat on the floor. Now alternately touch each ankle with your hands by moving from side to side keeping your head and shoulders raised of the floor. Perform three sides each of 20-30 repetitions and increased it accordingly.
3. Plank -
This exercise is a little different from the previous exercises, the blank uses all the core muscles in the way we use them the most, as stabilizers for the rest of the body. It can be a real mental battle between you and clock.
Procedure -
Assume a press up position accept place your phone arms on the ground with clenched fist at about the same position as your shoulders. Brace the body and hold this position. Old for three sets of 30 seconds to start with, increased the time as you get better. Rest for the same amount of time that you worked.
4. Mountain climbers -
This exercise utilise both contraction and stabilization. The can be used as conditioning to increase work capicity and function as a great dynamic exercise.
Procedure -
Assume the pressure position for a stop keeping your torture stable, bring a right ne up to your chest. You may touch the ground with the ball of a right foot or keep your foot suspended. Repeat the motion with a left leg simultaneously bringing your right back to the starting position. Perform 20 on each leg to start with 4 sets each.
5. Leg Raises -
The leg raise a strength training exercise which targets our abdominal. Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscle.
Procedure -
Lay flat on your back with your legs out stressed and toes pointed. You may place your hands under your glutes for extra support. Slowly razor flat to a foot of the ground and slowly lower them back down. Do not touch your feet to the ground again until you finish the exercise. Can be done against the clock or throw repetitions. Start with 15 control repetitions for 2 to 4 sets.
6. Bicycle crunch -
It is a dynamic variation of the crunch, this exercise keep things interesting and targets the obliques and abdominals
Source
Procedure -
Start in the crunch position, with your hands at it your forehead so that your elbows are bent. Band both your knees slightly and keep your flat elevated. Contractor apps as you bring your left elbow and right knee in so that they nearly touch. Repeat for the other side simultaneously returning your right knee to the start position. 30 repetition for each side is good of 3 sets.
7. Reverse crunches -
The reverse crunch primary works for your six packs. The primary function of this muscle is to flex your trunk and spine. Take strain of your neck. When doing sit ups and crunches people often pull their neck forward with their hands.
Procedure -
Lay on your back with your arms by your side and legs extended above hips full stop lower your legs maintaining control on your lower back. Return your legs and without using momentum lift your hips from the floor just enough to feel your abs contracting. 15 repetitions of 3 sets should be performed.
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