Ab workouts, regular exercise and an appropriate low-fat diet are the key to getting a flat stomach, not spot explosion training. The Abdominal crunch is the king of ab workouts. They are the single most effective way to work out the abdominal muscles. While other exercises like leg raise and other butterfly exercises to lose belly fat are important for a well-rounded stomach workout. It is number one in going from abs to no abs. Losing love handles does not mean you have to go to the gym. You can do that with the help of Yoga and these exercises which will be shown in our article.
This article focuses on preventing acute injuries from lifting weights. Learn about the importance of good form with these ab workouts which you can try at home. Nothing looks worse on you than a potbelly.
Learn how to make any exercise more effective and how to lower the risk of injury. You know how difficult it is to uncover your abs. You may have tried many ab workouts routines and fat burning workouts. You also may have starved yourself while doing endless cardio sessions at the same time but nothing really seemed to work.
There are so many workouts and information about nutrition there that you will get lost track. What you should do about this? What really works and what doesn’t?
That’s the reason we created this step-by-step guide the purpose of it is to help you with an easy approach that you can implement into your daily life without counting calories and making things too complicated with a few modifications. You can obtain your goal if you have stubborn belly fat you can make the first step into the right direction.
The Complete Guide to Ab Workouts
The number one advice is to stay hydrated. What many people still neglect is what they drink. If you prefer soda to drinking water you will ruin the progress you’ve made with nutrition and exercising these sugar bombs and their empty calories contain up to 100 kilocalories per glass and in the liquid form, they can be absorbed even better from your body 1 to 2 litres per day contain as many calories as a complete pizza or any other meal rich in calories so instead of soft drinks switch to water completely.
Now you might ask what about juice well juice also contains calories and they lack the fibers that real fruits have fibers are extremely important for proper digestive functions and for slowly Releasing the sugar into your body. As a result, a lower amount of fibers in fruit juice. As compare to organic fruit juice these types of drinks may not make you feel satiated as organic fruits do. They even make the insulin levels increase even higher, so you might also potentially drink five or six glasses of orange juice in one go.
Although this is not recommended, Can you imagine eating five-plus oranges consecutively on top of that you should also note that there are different kinds of juice out there? If a product is labelled as 100% fruit juice it is entirely made of real juice from the fruit itself fruit drinks not labelled as 100% fruit juice are made with water Added sugars, food colouring and maybe a dash of real fruit juice is added in it. You can check the ingredients list. So if you want to drink a glass of juice from time to time you should get at 100% fruit juice. Read about Yogic Diet Chart
The second tip is to build muscle mass increases your basal metabolic rate that means the more muscle mass you have the more energy your body burns during the day because it has to supply those muscles with energy. In other words, building muscle makes the body stronger, but it also burns more calories even when you rest. This is the reason why it makes more sense to make big muscles like the hips, the quadriceps and the chest instead of only training small muscles so don’t only do cardio sessions or fat burning, endurance workouts but rather implement strength training as well to benefit from this positive effect.
The next tip is about nutrition. You shouldn’t starve yourself to get yourself in shape. It’s more important to change your diet not only for a few weeks but forever, of course, it’s not completely forbidden to cheat from time to time but the main share of your daily food intake should consist of quality. Foods rather than highly processed calorie meals without any nutritional gain. You should kick out all that stuff which is not healthy for you.
You sometimes feel like having a cheat day. Furthermore, you still can do it as long as it’s an exception rather than the rule you can also experiment with cutting down calories by simply eating less than you’re used to but don’t overdo it.
If you’re eating too little, your body tries to spend less energy and adapts the metabolism to the low amount of calories this means you have to cut down more calories to lose a few pounds which leads to a vicious circle. In fact, starving yourself on a regular basis can lead to a number of mental physicals, emotional and health issues it also undermines the ability of your body to build muscle.
Alright then, it is time to build your six-pack abs with the right ab workouts routine remember this is not for increasing the calorie expenditure but for increasing the size of the ABS itself the exercises we selected in this article are some of the best out there and we chose them based on their EPG activity and simplicity. You almost don’t even need any equipment to do them, so it doesn’t matter if you do them in the gym, vacation or at home. You must start with Jumping, Cross leg jump and three sets of Surya Namaskar.
Ab Workouts without equipment
Plank Pose or Adho Mukha Dandasana
The first one is great for your rectus abdomen’s. Start the workout with a plank walk while the normal plank is a great exercise it comes not even close to the long lever plank the more you walk backwards and the more you increase the lever the more your abs have to work in this exercise you walk backwards and increase the lever as much as possible without neglecting proper form. Hold onto this pose for 15-20 secs. Repeat 5 times.
Four-limbed Staff Pose or Chaturanga Dandasana
The second one is for quadriceps and abdominal core. Come from plank pose to chaturanga dandasana whenever you are repeating the pose go from plank to chaturanga( I am not talking about push-ups here) When you are in this chaturanga breathe in, prostrate the body equal to the ground and put the knee, chest, and chin on the ground. Release the breath by raising the thighs slightly. Hold onto this pose for 15-20 secs. Repeat 5 times.
Mountain Climber or Phalaskasana
The third one mainly focuses on the obliques. Push one knee toward the elbow, draw up to trigger the abs in a posterior tilt, and then don’t skip the posterior chain, kick back the leg and stretch the hip all the way to the ceiling. Continue this pose for 20-30 secs. Repeat 4 times.
Crunches or Yoga Crunch
The fourth one is a great mix between rectus abdomens’ and serrate anterior activation. Lay down on your mat with the head facing the ceiling. Lift the legs on a 90-degree angle now slightly bend your knees as shown in the picture with feet locked. Place your hands behind the neck gently and come up from the left side and try to touch your knees with your elbows and come back and lift up from another side. Repeat this pose for 5-6 times.
Boat Pose or Naukasana
The fifth one is amazing for your abdominal core, shoulders, arms and thighs. For this pose, you have to lay down on your back and lift your upper body and legs into boat pose as shown in the image. Hold onto this pose for 10-15 secs and then repeat it for 5-6 times. Don’t forget to rest between these exercises in Shavasana.
Note: If you want to start yoga classes at the comfort of your home then you can email us to join online yoga classes. We are always happy to help. Always make sure to contact your doctor whenever you are performing any new exercise.
Follow us on Facebook: Yoga Skilled