Abs Workouts At home During Quarantine
Jumping Jacks:
Stand upright with your
legs together, arms at your sides. Bend your knees slightly, and jump into
the air. As you jump, spread your legs to be about shoulder-width
apart. Stretch your arms out and over your head. Jump back to
starting position. Repeat.
Benefits of Jumping Jacks:
Jumping jacks being a cardio exercise, uses oxygen to meet the energy
demands thereby stimulating your heart muscles. The pumping up of heart muscles
in turn gives you a relief from the terrible thoughts of a block or stroke. Its
striking when you can put a smile on your heart wherever you are.
Abdominal Crunches:
Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.
Benefits of Abdominal Crunches:
Abdominal crunches are designed to
tone the core muscles of the body.
The exercise aids in strengthening the core muscles, improving the
posture, and increasing the mobility and flexibility of the muscles. When these
exercises are performed, the rectos abdomens and the oblique muscles are tightened.
Mountain Climber:
Climbing a mountain would be a
daunting workout to most, but what if the mountain is the floor? That's the
concept behind mountain climbers. Performed from a plank position, you'll
alternate bringing one knee to your chest, then back out again, speeding up
each time until you're "running" against the floor.
Benefits of Mountain Climber:
Notice
the Efficiency. If you value efficient moves in your strength-training
workouts, mountain climbers are a perfect fit. ...Increase
Your Mobility. ...Boost Cardiovascular Health. ...Improve Coordination and
Agility.
Heel Touch:
Lay, back down, on the floor with
your head and shoulders raised looking between your legs. Knees should be bent
with the soles of the feet flat on the floor. Alternate touching each ankle
with your hands by moving from side to side keeping your head and shoulders
raised off the floor.
Benefits of Heel Touch:
Adding alternate heel touches to
your workout routine helps to target the oblique muscles. The obliques are
located on the side and front of the abdomen and strengthening these muscles
can help tighten the entire side ab wall effectively.
Plank:
Plant hands directly under
shoulders (slightly wider than shoulder width) like you’re about to up.
Ground toes into the floor and squeeze flutes to stabilize your body. Your legs
should be working, too — be careful not to lock or hyper extend your knees.
Neutralize your neck and spine by looking at a spot on the floor about a foot
beyond your hands. Your head should be in line with your back. Hold the
position for 20 seconds. As you get more comfortable with the move, hold your
plank for as long as possible without compromising your form or breath.
Benefits of Plank:
- Strengthens Your Core. ...
- Increases Muscle Definition. ...
- Heightens Metabolism. ...
- Gives You Better Posture. ...
- Improves Balance. ...
- Enhances Bone and Joint Health. ...
- Boosts Mood and Relieves Stress
cobra stretches:
This pose has many benefits. The pose strengthens wrists, arms, shoulders and back muscles. Cobra Pose stretches and strengthens abdominal muscles and is uniquely beneficial for toning uterine muscles. Bhujangasana contracts the dorsal muscles in the lumbar region of the spine, toning and flushing out the kidneys.
Benefits of Cobra Stretches:
- Relieves stress and fatigue.
- Invigorates the heart.
- Decreases the stiffness of the lower back.
- Stretches the muscles in the chest, shoulders, and abdominal.
- Strengthens the shoulders and the arms.
- Helps in elevating the mood.
- Improves digestion.
- Soothes sciatica.
Spine Lumbar Twist Stretch Left:
Lie on your back with your
knees bent and feet flat on the floor. Slowly let your knees fall toward the
floor until a gentle stretch is felt in
your spine. Hold for 10 seconds and return to the starting position. Next,
allow your knees to slowly fall to the other side until a gentle stretch is felt.
Benefits Spine Lumbar Twist Stretch Left:
Sputa Matsyendrasana stretches the glutes,
chest, and oblique’s. Because of the chest stretch, it is considered a heart opener. It improves spinal mobility and can aid digestion. It is a relaxing
pose at the end of a yoga session
Spine Lumber Twist Stretch Right:
Lie on your back with your knees bent and feet flat on the floor. Slowly let your knees fall toward the floor until a gentle stretch is felt in your spine. Hold for 10 seconds and return to the starting position. Next, allow your knees to slowly fall to the other side until a gentle stretch is felt.
Benifits of Spine Lumber Twist Stretch Right
Sputa Matsyendrasana stretches the glutes, chest, and oblique’s. Because of the chest stretch, it is considered a heart opener. It improves spinal mobility and can aid digestion. It is a relaxing pose at the end of a yoga session.
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