Planks

The plank is one of the most effective ab exercises you can do.There are many, many variations and modifications to the plank exercise. Planks are a good way to strengthen more than one muscle group at a time. And as busy as we are, multitasking during exercise is definitely the bonus!

Benefits to planks:-

No equipment is required, which means you can do them anywhere.

Improves back strength — planks work both the upper and lower back muscles.

Strengthens the abdominal — and not just the rectus abdominal down the middle, but the transverse abdominal,along the sides of your torso.

Works the legs — depending on the variation you choose, you can multitask and hit the lower body as well.This may include the thigh muscles (quadriceps and hamstrings), as well as the inner thighs (abductors) and outer thighs (abductors).

Plenty of modifications –  so that you can start easier and progressively get stronger.

Basic Plank:-

Planks

To get in plank position, start by lying down on your stomach.  Keeping your forearms to the floor and directly beneath your shoulders, press down to straighten your legs, lifting at the torso.  Support yourself on your forearms and the balls of your feet.  Keep your body in a straight line, being mindful of your rear.  Hold the position for as long as you can, contracting your abdominal and core muscles
to keep form.  And breathe.

Beginner: Start on your knees, keeping your shoulders and hips in a long line.

Side Plank:-

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Lay down on your side, supporting yourself on the forearm and the outside of the foot of the same side.Lift at the torso, keeping your hips, shoulders and feet aligned. Squeeze your abdominal and core muscles hold for as long as you can before switching to the other side.

Advanced – lift the arm not being used to support your plank into the air, opening the chest.

 

 

 

Push-ups

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Push-ups are one of the most recognizable exercises,they require no equipment and are the perfect body weight exercise to do.Push-ups don’t just work the arms and chest – they work multiple muscle groups.With push-ups, you get more fitness bang for your buck.

To increase the stress on the abdominal muscle, a modified form of knee push-ups for beginners keeps the feet raised and locked together.When you reach the stage where knee push-ups are not challenging enough, you are ready for regular push-ups.

How to do a push up:-

Get down on all fours and place your hands on the floor so that they’re slightly wider than shoulder-width apart

Straighten your arms and legs

Your feet should be set up in a way that feels right and comfortable to you

Brace your core and squeeze your glutes.Hold these contractions for the entire exercise

Next, lower your body until your chest nearly touches the floor, then push yourself back up to the starting position as quickly as possible

V-Ups

lower ab workout
Abdominal V-Ups are an exercise that work both the upper and lower abdominal muscles at the same time. You can also use the exercise to help strengthen the lower back muscles and to tighten the thighs.The V-ups exercise is a more advanced form of most ab workouts.This challenges your core, abs, back, and flexibility..

How to do the V-Ups Exercise:

Lie down on a flat surface or mat and then extend your arms behind your head

The back of your hands should touch the floor

Keep your feet together and your toes pointed toward the ceiling.

Keep your legs straight and lift them up

At  the same time raise your upper body off of the floor and reach for your toes with your hands.

Squeeze your abdominal muscles as you reach for you toes

Then slowly lower yourself back down to the starting position to finish the first repetition.

Before you try to do abdominal V-Ups, make sure to do a thorough stretch of your lower back and leg muscles.Be careful performing abdominal V-Ups, since the exercise can cause a lower back injury if you do not use the proper technique

Walking

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Walking is a best exercise which doesn’t require special equipment.One of the easiest ways to get more active.It’s a low impact exercise.
How to do:-

Keep chin parallel to ground
Focus 15 feet in front of you
Move shoulders an arms naturally
Gently tighten stomach muscles
Position your feet parallel to each other

 

Benefits Of Walking:-
Helps in weight management
Reduces the risk of some cancers
Helps maintain strong bones
Reduces the risk of heart attacks
Reduces stress
Improve sleep,mood and general outlook on life
Maintaining the immune system
Cutting cholesterol(LDL “bad” cholesterol)
Raise cholesterol(HDL “good” cholesterol)
Burn calories
Build aerobic fitness
Helps maintain lean muscle tissue