The bikini season is coming! Is your body ready to rock the beach? After two festivals of the feast, you may find your waist gain some inches, and your six packs integrated into a big one, unfortunately. How to get back your six packs without trying too hard? No matter you get the gym access or not, we find some easy-peasy abs workout that you can simply do at home by using your yoga mat and four walls.
1. The side crunch
Step 1: Simply put the yoga mat on the floor, kneel on the floor and lean all the way over to your right side, placing your right palm on the floor.
Step 2: Keeping your weight balanced, slowly extend your left leg and point your toes.
Step 3: Place your left hand behind your head, pointing your elbow toward the ceiling.
Step 4: Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward.
Step 5: Look out over your hand while bringing the left side of your rib cage toward your hip.
Step 6: Lower to your starting position and repeat 6 to 8 times.
Step 7: Do two sets of 6 to 8 reps, and then switch sides.
2. The Hundred
Step 1: Sit tall on the mat with your knees bent by your chest and your hands at your sides.
Step 2: Lie down with your knees bent and your palms facing down.
Step 3: Exhale and raise your head and shoulders off the mat.
Step 4: Vigorously pump your arms 6 inches up and down, reaching with your fingertips.
Step 5: Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest.
Step 6: Do 100 pumps, or 10 full breaths.
Step 7: Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. You should keep your abs engaged this way throughout the workout.
3. The Prone Plank
Step 1: Get into a full pushup position with your palms on the floor beneath your shoulders.
Step 2: Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.
Step 3: As you build strength, hold this position longer, up to one minute.
Step 4: Go deeper: Try the one-arm stable switching plank.
4. Squat Thrust with Twist
Step1: Stand with your feet shoulder-width apart and extend your arms in front of you at shoulder height.
Step 2: Begin by squatting down, bending your knees 90 degrees, and twisting your upper body to the left.
Step 3: Now come up and repeat the exercise to the right.
Step 4: Keep your weight in your heels and don’t allow your knees to put forward away from your toes.
Step 5: Keep your knees facing forward as your chest and shoulders move side to side.
Step 6: For the best results, bend your knees as close to 90 degrees as possible.
To strengthen your core muscle efficiently, why not add some supplement into your diet or shop some fitness equipment with us!
