02 Fitness Day 2

Fitness Day 2 03

Fast exercise 10 exercises for abs

1 Abdominal crunches
Step 2

2 Reverse curl

Step 2

7 Oblique knee turns

8 Oblique abdominal crunches

Step 2

Lie on your back with feet flat on the floor and hands positioned lightly at the sides of your head. Curl your upper body up without lifting your lower back off the floor. Make sure your chin is tucked in towards your chest. When your shoulders and upper back are off the floor, curl back down.

Put your hands by your sides with your feet up and your thighs perpendicular to the floor. Engaging and using your lower abs, lower the legs towards the floor. Your legs will now be at a 45-degree angle to the floor. Return to the start position.

Step 2

Step 1

Step 1

Start as if preparing to do a push-up with arms straight, hands supporting your body beneath the shoulders and legs extended with weight on the balls of your feet. From there, slowly lift your right knee towards your chest. Go as far as you can without allowing your back to bend or your body to rock. Return to the start position and repeat with the other leg.

Lie on your back with feet flat on the floor and hands positioned lightly at the sides of your head. Curl up your upper body, twisting your trunk to reach your right elbow towards your left knee. Do this without lifting the lower back off the floor. Curl back down and repeat on the other side.

Step 1

Step 1

3 Bear crawl
Start on all fours and begin moving along the ground as quickly as you can. Add variations move the arm and leg from the same side of the body at the same time, or the opposite arm and foot or move sideways. Keep the hips low (as if stalking something in a bush) and then change to a high-level crawl. Crawl for ten seconds.

4 Plank
Lie on the floor and then raise yourself on to your forearms and toes so that your body forms a straight line. Make sure your mid-section is level and doesnt rise or drop. Squeeze your buttocks and hold the position for as long as possible. Remember, it should never cause pain in the lower back.

9 Side plank raises

10 Press-up with rotation

Assume the classic push-up position but, as you straighten your arms in the upward move, rotate your body so your right arm lifts up and extends overhead. Your arms and torso should form a T. Return to the starting position, lower yourself by bending your elbows, then push up and rotate until your left hand points toward the ceiling.

Step 2

Step 2
Assume the side plank position by lying on your side and propping yourself up with your forearm (which is at right angles to the body) and feet. Keep your upper hand on top of your upper thigh or position lightly on the floor for support. Make sure your bodys in a straight, diagonal line from head to feet. Lower your hip towards the floor, but dont let it touch the ground. Then raise your hip to the starting position. Repeat ten times before switching sides.

5 V-sits
Lie on your back and position your hands lightly against your ears. Engage your core muscles to simultaneously raise your legs and upper body so that they form a V shape at the top of the movement. Return to the start position, engaging your abdominal muscles to slowly lower your body back down.

6 Plank with leg raises

Lie face down with your elbows on the ground; elevate your body, keeping your weight distributed between your forearms and feet. Your elbows should be bent at a 90-degree angle. Keep your back straight with your hips raised off the floor. Squeeze the torso tight, slowly lifting one foot approximately six to eight inches off the ground and hold the position for a few seconds. Lower the leg back to the starting position.

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