10 BEST EXERCISES TO LOOSE WEIGHT AT HOME: ABS EDITION

WORKING ABS!

10 Best Exercises to loose belly fat | 1 Bonus exercise | Things to remember while doing these exercises | Tips to loose weight faster 

     1. BURPEES

Burpee is one of the best exercise to loose weight. It is one of those compound exercises that works many parts of our body at the same time- arms, legs, back, chest, glutes, core etc. It also spikes up your heart rate that is beneficial for your cardiovascular system.

HOW TO DO BURPEES: 

1. Begin in a standing position with your feet shoulder-width apart.
2. Bring your hips back as you come down into a squat position placing your hand on the floor and then throw your leg back into a plank pushing your chest to touch the floor.
3. Use your hands to push back yourself from the plank position and jump your feet just outside your hand.
4. From there jump explosively. 

HOW TO DO LOW IMPACT BURPEES:

1. Begin in a standing position with your feet shoulder-width apart.
2. Bring your hips back as you come down into a squat position placing your hand on the floor and then take your one leg back into a plank position followed by your second leg.
3. From the plank position bring one leg forward followed by the second leg, feet positioned just outside your hand.
4. From there stand back up.

     2.CRUNCHES

The crunch is one of the most popular abdominal exercise. It works the entire    abs, primarily the rectus abdominis muscle aka abdominal muscle and also oblique muscles. Crunches are ideal for strengthening your core.

HOW TO DO CRUNCHES:

1.  Lie on your back and bend your knees such that your feet is flat on the floor.
2. Your feet should be hip-width apart.
3. Place your hand either at the back of your head or cross your arms in front of your chest.
4. Lift your shoulder off the floor in a smooth, controlled motion.

     3. THE STOMACH VACUUM

The stomach vacuum is an isometric contraction (tenses the muscle without moving it) of the  transverse abdominis aka inner abdominal muscle. The inner abdominal muscle helps in posture and controlled deep breathing. This exercise really helps to knock those few inches off your stomach.

HOW TO DO STOMACH VACUUM: 

1. This exercise can be performed in a standing, kneeling, seated or lying position so be in a position you are comfortable with.
2. Exhale out all the air out of the lungs bringing your stomach as in as possible. Imagine touching your naval to your backbone.
3. Try to hold the position, 10-15 seconds would be ideal.

     4. BICYCLE CRUNCHES

Bicycle crunch is best for building you core and toning your thighs at the same time. It primarily works the rectus abdominis, hips and obliques. This cardio exercise enhances strength and provides definition to your waistline.

HOW TO DO BICYCLE CRUNCHES:

1. Lie on your back.
2. Place your hands on the back of your head, lift your shoulders off the floor and also lift your legs forming about 45 degree from the floor.
3. Turn your upper body to left, bringing your right elbow towards your left knee.  
4. Repeat the same steps on the other side and that completes one repetition.

     5. RUSSIAN TWIST

Russian twist is an exercise that is used to work the abdominal muscles by performing a twisting motion of the abdomen. It works or abs, shoulders and hips but primarily targets the oblique muscles (muscles that help rotate your torso).

HOW TO DO RUSSIAN TWISTS:

1. Sit upright with bent knees and place your feet on the floor.
2. Cross or hold your hands in front of your chest.
3. Focus on twisting your torso to either sides.

You can also increase the difficulty level by placing you feet slightly up in the air and balancing while doing the twists.

     6. PLANK

The plank is an isometric core exercise which helps in improving core strength and stability. It targets your back, shoulders and of course your abdominals which results in improved posture and flexibility.

HOW TO DO A PLANK: 

1. Place your elbows directly under your shoulders and rest your forearms on the floor.
2. Many people tend to either keep their hands in fists or flatten them straight on the ground, both the ways are fine.
3. Pop up on your toes and keep your body straight from head to toe.

     7.MOUNTAIN CLIMBERS  

    

Mountain climbers are great for building cardio endurance, core strength and agility. You work several different muscles at the same time. In particular it targets your triceps, deltoids, abs, back, hip flexors, quads, hamstrings and glutes.

HOW TO DO MOUNTAIN CLIMBERS: 

1. Be on a high plank position i.e. place your palm flat on the floor in place of your forearm.
2. Make sure to distribute your weight evenly on your hands and your toes.
3. Bring your knee to your chest, as far as you can.
4. Pull one knee out bringing the second knee in and go as fast as you can.

     8. LYING LEG RAISES 

Leg raises is an excellent way to loose your belly fat and also to tone your lower body. It primarily targets the hip flexors and because your abdominals are used isometrically to stabilize your body during the motion, it strengthens the rectus abdominis and internal and external obliques. 

HOW TO DO LYING LEG RAISES:  

1. Lie on your back with hands under your lower buttocks on the either side of your pelvis.
2. Keep your leg together and lift it from the floor until you feel you hips flexing or for better understanding until your butt comes off the floor.
3. Then slowly lower your legs bringing them just above the floor.
4. Hold there for a second and repeat.

     9. SCISSOR KICKS

Scissor kicks work your core muscles, quad, glutes and abductors. Core muscles include lower rectus abdominis and hip flexors. This movement is used in both calisthenics and swimming.

HOW TO DO SCISSOR KICKS:

1. Lie on your back and place your palms on the either sides of your hips.
2. Lift your shoulder off the floor; do not strain your neck use your abdominals.
3. Lift your leg 6-12 inches off the floor and scissor them- separating your leg to form a "V" and then criss-cross them by placing right leg over the left and left leg over the right.

     10. REVERSE CRUNCHES

Reverse crunches is one of the most effective exercise to loose your belly fat and also stabilize your lower back. It works the full length of rectus abdominis muscle, getting into the deep lower abs. 

HOW TO DO REVERSE CRUNCHES:

1. Lie on your back with your hands beneath your hips.
2. Raise your legs bringing your knees towards your chest and raise your hips off the floor. You can either bend your knees or keep your legs straight.
3.  Maintain that position for a second or two and then slowly bring your legs down.

BONUS EXERCISE:

     VERTICAL LEG CRUNCHES

Vertical leg crunches not only strengthens your rectus abdominis but also helps in recruiting the lower back extensors, transverse abdominis and even the obliques. It also improves your posture and balance.

HOW TO DO VERTICAL LEG CRUNCHES:

1. Lie in your back and place your palms on the either side of your hips.
2. Lift your leg of the floor such that your thighs are perpendicular to the floor.
3. You can either extend your your arms and try reaching your toes or place your hands behind your head and do a crunch movement.

THINGS TO REMEMBER WHILE DOING THESE EXERCISES:

1. Breathing technique- Exhale when your are engaging and contracting the key muscles. For example: While doing crunches, you exhale on your way up and inhale on your way down.
2. Do not overtrain your abs, this may cause lower back issues. Training them 2-3 times per week is fine.
3. Do not arch your back while doing exercises such as lying leg raises, reverse crunches etc. Try keeping them flat on the ground.
4. Always remember to warm-up and warm-down properly. This applies not only while doing abs but any other muscle group.
5. Do not stick to same exercises; try variations or different exercises.

TIPS TO LOOSE WEIGHT FASTER:

1. Include cardio, jogging, strength training or HIIT (High Intensity Interval Training )in your workout.
2. Have healthy fats and more of protein in your diet.
3. Reduce alcohol consumption.
4. Reduce your stress levels and get a good night's sleep.
5. Reduce your sugar intake and avoid highly processed foods.
6. Drink water throughout the day.

Achieving your goals requires efforts, perseverance and commitment on your behalf. Make sure you do your part and no one can stop you from getting that perfectly toned abs you have dreamed of!