Equipment :- A mat, a stability ball and a 3- to five-pound dumbbell.
Warm-up :- March in location or walk quickly for about 3 minutes.
Repetitions :- Start with two sets of each workout, working up to 3 sets as your abdominals get stronger. Do each for the recommended reps or time (or less if you cannot hold great form). You ought to be able to do 2 trines steps in about 6 minutes (about eight to 10 minutes consisting of warm-up).
Works :- Upper abdominals
A. Place both hands under your head with the index fingers and thumbs of each hand touching. (Do not interlock your fingers or draw on your head, which can result in stretched neck muscles; the effort must come from your abs, not your arms).
B. Exhale as you curl your upper body towards your thighs about 30 degrees.
C. Pause briefly, then breathe in as you slowly lower yourself. Do 2 sets of 15 reps each.
Functions :- Obliques (the diagonal muscles that run along the sides of your waist)
A. Lie face up with your knees bent and heels on the floor. Position your left ankle throughout your right knee and your left hand, palm up, on the floor perpendicular to your body. Place your right palm behind your head to provide neck support.
B. Exhale as you raise your upper body, bringing your right shoulder toward your left knee.
C. Time out briefly, then breathe in as you slowly decrease your upper body to the mat. Your right-hand man should not pull your head forward, however just support it. Switch sides. Do two sets of 15 reps (consists of both sides).
Works :- lower and some upper abdominals
A. Lie deal with up on a mat or carpeting with your knees bent. Raise one leg at a time, straightening each leg as much as you can, so that the soles of your feet deal with the ceiling. Raise your head from the floor, positioning your palms behind your head to supply support for your neck.
B. As you breathe out, contract your abs to pull your legs about 30 degrees towards your head. Remember: Use your abs, not your leg muscles, when doing this exercise.
C. Inhale as you relax your abs to slowly return your legs to their original position. Do two sets of 15 reps.
Ball side lying oblique crunch
Works :- Obliques
A. Place your right hip on the stability ball, ensuring your hips are square (belly button facing forward). Your top (left) leg returns and the front (right) leg is forward for balance, hands behind your head. Imagine a wall is in front of you and behind you to avoid any twisting of the torso.
B. Bending at the waist (bring your lower rib to the top of your hips), lower your body towards the ground then time out.
C. Return to beginning position and repeat for 10-12 repeatings each side to complete one set.
Idea :- To increase the intensity, raise your arms above your head.
Mountain climber with ball
Functions :- core, shoulders
A. Location your lower arms on the ball, feet apart and legs directly. Keep your spine straight from the top of your head to your tailbone and pull your belly button in towards your spine.
B. Lift your left foot and bring your knee towards your chest.
C. Return the left leg to beginning position and repeat with the right leg.
Plank press ups
Functions :- core, shoulders and arms
A. Get in a kneeling push-up position with wrists straight under shoulders. Keep your back flat so that a straight line can be drawn from the top of your head to your tailbone. Draw your belly button in towards your spine.
B. Bend the left arm to bring the forearm on the mat. Then follow with the right arm.
C. Straighten the left arm then right arm to return to beginning push-up position. One repetition is total.
D. Repeat, this time beginning with the right forearm. Keep rotating arms till you have completed 10-12 repeating’s.
Intermediate :- Try in a full push-up position with feet carry width apart.
(Don’t interlock your fingers or pull on your head, which can result in strained neck muscles; the effort must come from your abdominals, not your arms). Place your right palm behind your head to offer neck support.
Your right hand needs to not draw your head forward, however merely support it. Raise your head from the floor, positioning your palms behind your head to supply support for your neck.
Your leading (left) leg goes back and the front (right) leg is forward for balance, hands behind your head.