3 Simple At-Home Exercises That Work
So you know very well that there are exercises that work, and there are some that do not, and this is a very simple truth.
The American Exercise Council (ACE) says the same thing and that is that you will notice better results after certain exercises, but not all of them will be equally effective for you.
Let’s talk about our stomachs. Are you one of those people where your stomach is a problem area and you are not satisfied with what you see? Are you one of those people who are interested in keeping your stomach flat but do not want to leave the house?
Well we have good news for you, and that is, that this article can help you exercise at home!
If you are looking for ways to lose excess belly fat, what you really need is cardio first to help you lose some extra pounds, and then, the next logical step is a workout focused on the ab area.
Now that you know all this, let’s see what makes a workout routine at home, a good workout routine at home? That is the range and number of muscles in the ab, ie the wider the range, the more muscles are affected and working, the better.
We offer you three comprehensive ab exercises.
- Plain and simple crunches.
Research has shown that traditional crunches may be as effective in toning the ab area. As working out with any intricate and costly gadgets, simple and effective and that is just what you need. - Doing planks.
It is quick and easy and after you’ve gotten used to this exercise type, you’ll notice that your entire core is stronger, too. The good thing about planks is that can be easily modified into more intense exercises. - The “Bicycle” exercise.
And again, plain, simple, effective, home-friendly, exercise approved by fitness experts.
Here are three great ab-focused exercises you can easily do (almost) anywhere. Of course, you can find many more exercises, feel free to try them! But this article is a good starting point.
Try them all and see which one works best for you and is your favorite. And although these are three different exercises, then which one is the most effective and which one is the most desirable.
Remember to commit to your schedule and have balanced results.
1. Plank
First you need to get into a push up position, with your elbows under your shoulders and your feet hip-width apart. Then bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line and then hold for as long as possible.
Proper form and breathing pattern: you need to keep your core engaged, your abs tight and breathe slowly and deeply and to maintain your body in a straight line, from your head down to your feet.
2. Squats
First you need to stand up with your feet shoulder-width apart and then bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees.
You need to press your heels into the floor to return to the initial position and then repeat until set is complete.
Proper form and breathing pattern: so when doing squats maintain your back in alignment, by keeping your chest up and your hips back and don’t let the knees extend beyond the toes and put the pressure on the heels of the feet. You need to breathe in as you squat and breathe out as you
come up.
3. Crunches
First you need to lie down on the mat, keep your knees bent, your back and feet flat, and your hands supporting your head. Then lift your shoulders, squeeze your abdominal muscles and hold for 1 to 2 seconds and then slowly return to the starting position and repeat until set is complete.
Proper form and breathing pattern: when doing crunches you need to keep your head in a neutral position, with your eyes on the ceiling and the chin off your chest. Then breathe out as you crunch, maintain your core muscles tight and engaged and keep the elbows out.
Best of luck!
Source: Train Hard Team