Bicycle crunch

We discover that there are certain parts of our bodies that tend to store a lot of fats yet extremely difficult to remove them. This includes the tummy, hips, legs, love handles and back fat or ‘bra bulge’. Just at the comfort of your home, the exercises below will help you to easily have the Abs you are looking for. I use them at home for a flatter tummy.

  1. Russian twists

Russian twists tones your core, shoulders and hips. It uses twisting movements and quick changes in a different direction.

How to do:- Sit on the floor and bring your legs out straight. Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Balancing here, twist your torso from side to side without moving your legs. Remember to breathe steadily and move slowly.

It can also be performed by holding weights, punching on the air, holding your head with both hands, while your legs are on the floor or in a decline position in the decline bench.

Russian Twists with weights

2. Alternating Heel touches

Heel touches work the oblique especially the upper back muscles.

How to do:-Lie down on a mat with your back flat on the floor, knees bent, feet flat and arms on your sides. Slowly move your right hand towards the right side heel and stretch to the farthest point until you will feel a stretch on your right oblique. Repeat the same for the left side. Do as many reps and sets as possible.

Alternating heel touches

3. Flutter kicks

Flutter kicks work the core muscles especially the lower abdominal muscles that contain stubborn fat accumulation.

How to do:-  Lie on your back, elevate your legs at 45 degrees, arms straight on your side while palms facing down. Keep your legs straight and glued together and toes pointed. Start lowering one leg slowly, raise the lowered leg and lower the other one while keeping your core inside. Continue alternating the legs and do as many reps and sets as possible.

It can also be done by lifting the head, neck and shoulders off the ground slightly for better results, bend the knees slightly in case of weak knees, and place palms under your glutes instead on the sides.

Flutter kicks
  1. Sit-ups

Sit-ups work on abdominal muscles as well as chest, hips, lower back and neck. Improves posture, flexibility, muscle mass, reduce back pain and injury, improve digestion and core strength.

How to do:-Lie down on your back, bend your legs and place feet firmly on the ground, put your hands behind your head and ears, curl the upper body towards the knees while exhaling, slowly lower yourself down to return to the starting point while inhaling. Repeat and do as many reps and sets as possible. Ensure to not pull up your head so that you can allow the core to generate strength and prevents to put a strain on the neck.

  1. Scissors

Scissors work the core muscles, glutes, quads and adductors. It is closely related to the flutter kicks but the trick here is how you cross your legs.

How to do:-Start lying on back with arms next to side and legs pointed straight into the air above hips. Press low back into the mat so abs are tight. Lower right leg a few inches from the mat. As you raise the right leg, begin lowering left leg the same way. Continue switching right and left for the desired number of reps.

  1. Bicycle crunches

Bicycle crunches work the oblique, hips, abdominal and core muscles.

How to do :- Lie on the floor on your back, bend your knees, place your arms behind your head, next raise your feet and shoulder blades off the ground and hold the position by bracing your Abs. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep. Do as many reps and sets as you can.

Ensure to control your breathing and do as slowly as you can for effectiveness.

Bicycle crunches
  1. Planks

Planks strengthen the spine, abdominal and core muscles, the back, legs and hands. Helps build strength, stability, improve posture, get rid of back pain, improves flexibility, improve metabolism and moods

How to do:- Start with a high plank (Push-up) position. Bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core as if you were about to be punched in the stomach. (Don’t forget to breathe steadily.)

Hold for 30 seconds to 1 minute.

It can also be done by lifting one foot off the ground and alternating legs, side plank, side plank with leg lift, straight arm plank and straight plank with shoulder touch. To avoid injury avoid lifting your head, should be the same line with the body and avoid arching the back; it should be making a straight line with the whole body.

  1. Mountain climbers

This exercise works the whole body, the arms, the legs, abs, hips and thighs and the chest.

How to do it:- Drop into a straight hand plank position, supporting your weight on your hands and toes, with your arms straight and your legs extended. Keeping your core braced and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position. Repeat the movements with your other leg, then continue alternating legs throughout.

You can opt to do it slowly or fast. Remember to follow the rules as to when engaging in plank. Avoid not touching the floor with your toes or hitting your toes hard on the floor.

Mountain climbers
  1. Toe touches

This exercise works Abs muscles, the ‘six-packs’, hips, back  and quads.

How to do:- Lie on your back and lift your legs and arms so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet. Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat. Repeat the crunch motion to complete one rep.

You can do standing toe touches and also alternate the touching to different sides.

Toe touches

Using all or few of these exercises can help strengthen the core and reduce the tummy fat especially if you are CONSISTENT. Follow my blog for more exercises that will help reduce the back fat and bra bulge.

Published by Carolyne Gitahi

Live, Love and Learn


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