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abs workout for women at home


             ABS WORKOUT FOR WOMEN AT HOME

In many countries, there are problems with women that they cannot do physical work out due to some regions like they do not have enough time, they don't have a knowledge about there health etc. Women's also have the right to make changes in there body or you can say make their body fit.

abs workout for women at home

Now we have some exercise that can help the women to work on there ABS at home without using any equipment and make there body fit and in shape.

                                                   1. Fire Fighter

abs workout for women at home

Stand apart from the shoulder-width of the legs, the roots are engaged. Increase the weight on the right foot with the left knee and bend with the 90-degree angle and arms in front of you, as if you are climbing on the ladder (not only without stairs). Increase the upper arm of the left hand because you push the right leg and take it to the right knee until it has a level with hips. Reduce the right leg to repeat on the left and rotate the weight on the right. Alternatively, continue to move legs and arms as fast as possible - it should feel sharp as high knees.

ab workout

                                                 2. Knee in the knee
abs workout for women at home

Face a with fingers behind the ears and feet. Pick up the legs until the feet are about six inches away from the ground. Raise the shoulder blade mainly from the floor like a chest and pull the knees toward the chest. Be careful to pull on your neck to be careful; Use the stomach to lift. Revert to the movement to return to the initial position.

                                                      3. Glute Bridge

abs workout for women at home

Lean with knees and feet flat on the ground. Keep arms on the floor on the sides, palms facing up. When you press through the feet, head and shoulder are firmly placed on the ground while squeezing the glue to lift the hips from the floor. This practice is great not only to increase hip stabilization and AB strengths but bonuses! -This works your butt too.


                                                     4. Cycle Crunch

abs workout for women at home

Face faces with fingers behind the ear, the knees bend at an angle of 90 degrees, both legs are out of the ground. Lift head and shoulder mat Bring the right elbow on the left knee because you straighten the straight leg. To bring the left elbow to the right knee, repeat the movement to repeat on the other side quickly. Continue to the alternative.


                                                    5. High Knees

abs workout for women at home


Stand tall with foot hip width. Attach the core and use the lower abdomen to reduce a knee, as if running over time. Bring hips to the same height as the hip, try thinning parallel thighs, and do not lean back. Stay on the legs and alternate legs balls as soon as possible.


                                                        6. Reverse crunch

abs workout for women at home

Lie down with arms on the sides. Tilt the knees so that the hip and knee make the 90-degree angle, the original is applied. Activate your lower abdomen to raise the hips from the ground, bring knees towards the chest. To keep fewer boxes short, move back to the starting position as quickly as possible.


                                                  7. Mountain Mountaineer

abs workout for women at home

Start straight into the upper position, the core tight, hands straight under the shoulder. When you run the right knee in the chest, keep the core applied to the hips to stabilize. Return to the starting position of that leg and then repeat with the left knee. Continue alternate feet to pump knees as soon as possible.

                                                     8. Windshield Wiper

abs workout for women at home


Lie down with hands with straight hands (hence the body makes a T) and the legs are stretched. Raise both legs towards the ceiling until they are vertical on the floor. Without lifting the head or shoulders from the mat, both feeNumman is a planted-windshield wiper.


                                                          9. Jack Push

abs workout for women at home

Stand together with the feet, tilt the elbows, and face the palms above your shoulders. When you pump the weapon towards the ceiling, jump the legs quickly. Reverse the movement quickly and repeat as soon as possible.


                                                            10. Pick-Up

abs workout for women at home

This step becomes both your stomach and shoulder on the action. Start with the hands straight under the shoulder position in the high position. Keep the core busy and raise the hip straight in the air because you straighten the legs-your body should look like V on the upper side. If you do not have the flexibility then keep a few knees. Jump back to the starting position.


                                                                11. X-up

abs workout for women at home

Lie down with the arms beside the sides. Attach the core and sit while lifting the right hand and left leg together. Touch the right fingers for the left toes. Return to the starting position and repeat using opposite hands and feet.


                                                     12. Hold the hollow body

abs workout for women at home

Finish strong with an isometric hold. The face lying beside the arms and legs by the sides and feet was straightened. Attach the stomach. Elevator shoulder blade and straight legs straight legs, keeping the lower part of the exercise in the mat under the lower part  Keep this currency for the full 30 seconds