Workout for Abs | 5 Effective Abs exercises - Yogaassans

Workout for Abs | 5 Effective Abs exercises:

In present life everyone wants 6 pack abs to increase his personality. Many person go to gym everyday to create abs but in present life almost everyone is busy in his work, they have not a enough time to go gym and many person does not afford gym fee but he also wants to see well personality. so, for these peoples,i would explain you 5 best abs exercises at home that everyone practiced easily.

These exercises are not only for abs because these exercises are also helpful to strengthens our whole body muscles ,specially abdominal muscles. These exercise also for beginners who wants to loss body weight.

If you wants abs easily you have a need to exercise daily and also maintain a healthy diet because in present life everyone avoid green vegetable and some nutrients food, they eat junk food , over eating, drinking alcohol that makes a negative impact on our body and increase the fat. so, to makes a 6 pack abs that is compulsory to practice it everyday with a healthy diet.

Abs exercises is not a easy exercise, for a beginner i would recommended that practice it under the guidance to an instructor  to avoid injuries. There are many abs workout but we can discuss some easiest and effective abs exercises that will practiced by everyone easily at home.

5 Effective Abs Exercises:

Plank Pose:

How to do it:

• Firstly,sit on a mat or a floor.
• Bring your hands underneath to your shoulders and your knees on the ground.
• Now,extended your right leg and your toes touch to the ground.
• Similarly extend your left leg and place your toes to the ground.
• Make sure that your spine should be straight , don't take a shape to your spine like an arc.
• Don't bend your knees and your arms are perpendicular to the ground and shoulders are over to the wrist.
• Straight your body inline parallel to the floor.
• Hold the posture for 3-5 minutes or according to your capacity.
• This is the one cycle of Plank pose.
• Repeat this posture for 4-5 time to takes effective results.

Side plank pose:

How to do it:

• To do side plank pose first come to plank pose.
• Make sure that you do not collapse towards your hipline and engage your shoulders upwards
• and then press your right palm on the floor
• Now turns towards the left side,stack both your feet above each other and take your left arm straight towards your skyline.
• Keep both the arms aligned in the same line
• If you think you have complete stability and balance in this postures,then looks up towards the left fingertips or skyline.
• If you are not able to do that also then keep your feet forward from another feet.
• if you wants to release this  postures,bring your left palm down and come in plank postures.
• Bend your knees and sit in starting position.
• Like this practice it to other side.

Oblique Crunch Reach:

How to do it:

• Firstly,lie down on a mat or a floor.
• Bend your knees and place your feet little bit wider that your shoulders.
• Place your hands behind your head.
• Slowly lift your shoulders and reach your right hand to the outside of your left knee.
• Now,return and repeat to the other side.
• Don't strain your neck or your upper back.
• Make sure Exhale when you go up and inhale when you go down.
• Practice it daily 4-5 time to take effective results.

Boat Pose:

How to do it:

• Firstly,sit on a mat or  a floor with straight your legs in front of you.
• Bend your knees in a shape of hut or inverted v.
• Now, roll your shoulder back and Lean a little back and extend the arms in front of you.
• Inhale deeply, while exhailing lift your both legs up in a position of 45 degree angle.
• Make sure that your eyes,fingures and toes are parallel to each other.
• Feel the tension in your stomach area as the abdominal muscles contracts.
• The weight of the body will rest entirely on the buttocks.
• Hold the posture in this position for atleast 30 seconds or according to your capability.
• Now,exhale come down your legs on a mat and come into the stating position and relax.
• This is the one cycle of Naukasana or boat pose.
• Repeat this exercise 4-5 times to strengthens your muscles.

Bicycles crunch:

How to do it:

• Firstly,lie down on a ground or a mat.
• Little lift up head and take your hands behind the your head and open up the elbows.
• Now,one knee comes up and one leg extends.
• Now,one leg goes in and one leg goes out like a bicycle.
• To do some advance twist your body and effort to touch your elbows to the knees.
• Breathe in and out normally.
• Practice it daily 4-5 minutes.

Some Instructions or tips for Abs:

If you wants to create 6 pack abs faster follow these instructions-

Avoid Junk food:

To create Abs, i would recommended you to avoid junk food or fast food because these food increase the fat in our stomach and covers the abdominal muscles from the fat. we have a need protein and nutrients to create abs but in this food there is not a much amount of protein and large amount of fat that increase the fat in our stomach. This is the we should have a need to avoid junk food.

Avoid drinking alcohol:

Drinking alcohol daily can decrease the life of our liver and increase the fat in our body.Our body have a need of large amount of proteins to practice abs exercise, due to decrease the liver capacity our digestive system does not work properly and failed to take the protein and nutrients from the food. 

Practice time :

Practice these abs exercises early morning with a empty stomach to takes a effective results. There is no rule to practice these exercises, you will also practice these exercises in evening bu the early morning is the best time to practice these abs exercises. Make sure that practice when you eating a meal before 4-5 hours.

Tip for beginners:

If you are beginner,practice it under the guidance of a certified instructor to avoid injuries  and practice these abs exercises daily to take a effective results.

Practice stretching exercises:

To practice these abs workout firstly you have a need to practice some stretching exercises because stretching exercises warm up our whole body and increase our strength and flexibility to avoid injuries.

Overeating:

Healthy and balance diet plays an important role for abs because for create abs we have a need to reduce our belly fat and strengthens the abdominal muscles. so, to strengthens the core muscles avoid the overeating.

Precautions:

• Persons suffer from back pain or spine injury should not practice this exercises.
• Person suffers from any knne or shoulders injury avoid these exercises.
• Pregnent women should not practice these exercises.
• Beginners practice these exercises under the guidance of certified instructor.
• Person have a heart and high blood pressure avoid these exercise.
• Person suffer from vertigo problem should not practice these exercises.