14-DAY PROGRESSIVE AT-HOME ABS WORKOUT FOR WOMEN

If you don’t have enough time to go to the gym, but you want to firm your abs, then this is an ideal article for you. Here you will find several exercises which will help you lose your abdominal fat and sculpt your abs.

There are easy and don’t take a lot of time. You can do it in your own home without any special equipment.

1. Basic Crunches

You should lie on your back with the knees bent and feet flat on the floor, hip-width apart. Then place your hands behind your head. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold the position for few seconds and slowly back down. Repeat it ten times. (1)

2. Reverse Crunches

Start in a crunch position. Press your lower back into the ground and pull your belly button to lift the feet off the ground. Your knees should be together and bent at 90- degree angles. Pull the knees to your chest so that your tailbone raises off the floor and simultaneously perform a traditional crunch, lifting your shoulder blades off the floor. After that, bring your body back to the starting position. Do this ten times. (2)

3. Bicycle

Lie on the ground with your feet on the floor and your hands behind your head. Lift your knees to about 90-degree angle and then rice your upper body. Start doing a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg. Rotate your torso during the movement. Do this as much as you can. (3)

– Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head. Curl your torso upwards so your shoulders are slightly raised off the floor..

– Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position. Slowly move your legs in a pedaling action as if you are riding a bicycle.

– As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee. After each crunch, return to the start position inhaling as you do so.

– Without pausing, repeat the movement to the other side. Repeat without pausing for the desired number of repetitions to each side.

4. Leg Raises

You should lie on your back with your hands under your butt. Then raise your shoulders and feet of the floor. After that, you need to elevate your legs keeping the rest of your body steady. Hold it for several seconds and lower your legs down on the floor, without touching the floor. Do it ten times. (4)

5. Russian Twist

– Sit on an exercise mat with your legs fully extended and your upper body upright. Cross your your ankles and raise them off the floor slightly.

– Bend your knees towards you slightly. Lean back about 15 degrees to balance your body. This is the start position.

– In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.

– Return to the start position inhaling as you do so. Repeat the same movement, this time to your right side, again exhaling as you do so. Return to start position and repeat