Want Toned Abs? Here Are Quick, Easy-to-do Exercises Just for You

Seeing someone with a toned stomach remains the envy of most people. It is one part in our body which we have trouble getting trimmed. At this time, with our busy schedules and deadlines to beat, we hardly have the time to exercise. But fret no more. Here are some compilations of quick and easy toner exercises that you may perform at home to achieve more toned stomach muscles.

Beginner Exercises

Toe Drop

This type of exercise entails focus on breath.

Focus: abs

Lie down on the floor. Bring your arms down beside your body. Yank your shoulder blades back and down. Bring your legs up and then slowly lower your back. See to it that your knees are directly over your hips and that your feet are parallel with your knees. When you lower your right leg, inhale and try to keep your knee at 90 degrees the whole time.

Crunch with Alternate Leg Extensions

The main focus is strengthening the midsection of the body.

Focus: abs

Lie on your back, with your knees bent and feet apart from each other. Put your hands behind head and then raise your head, neck, and shoulders. Spread out left leg so that it is one to two feet off the floor. Stay in that position for five seconds. After, bend your knee back as you lower upper body to begin.

Side Extension

Keep up a good posture while performing this by keeping your back tall, abs tight, and chest lifted.

Focus: obliques, core, shoulder

Stand up straight with your feet apart and your arms stretched over your head. You can hold an object such as a water jug or a dumbbell parallel between your hands. Subsequently, bend your waist, leaning towards the right side. Return to starting position.

Intermediate Exercises

All-four

Basically, this exercise uses all four extremities, putting them to work.

Focus: core, arms, legs

Be in a supine position, raise legs over hips, with feet stretched. Spread your arms over shoulders, with palms in. Then, engage abs and you need to lower your left arm and right leg to the floor. Your shoulders must be stable and not bent, and then lift back up.

Crisscross Abs

This exercise is also called “the bicycle” because of the pedaling movement that you do with your legs.

Focus: obliques, abs

Lie on your back with your hands behind your head. Bend your knees and bring your shins up. Now reach your left leg, and make sure to keep elbows wide. Bring your torso toward the bent right knee so that your left shoulder is reaching toward the knee, and then switch sides.

Knee Lift

This can tone your hamstrings, glutes, thighs, and hips and in the long run will improve your flexibility.

Focus: abs, shoulder

Stand with your feet apart and then hold a water bottle or single weight with both hands. Next, extend your arms overhead, keeping a little bend in your elbows. Now raise your right knee as you lower your arms so the weight or the water bottle and your knee meet just above hip height. Lastly, lower your right knee, and extend your arms back up overhead.

Advanced Exercises

Bent Knee Roll-Up

Knee roll is a good stretching exercise and may help in pelvic control.

Focus: abs

Begin by lying on your back with your knees bent and your feet flat on the floor. Extend arms on the floor behind your head. Next, roll or bend your knees to one side as far as possible, keeping the knees together and feet in place. Pause for a moment, and then bring back to the center. Bend the knees to the other side, hold for a second, and then bring back to the center.

Seated Crunch

This is actually a safe exercise for pregnant women or those having difficulty standing.

Focus: abs, triceps

This can be done while sitting on a chair. You have to sit up straight, and then put your hands behind your head. Draw in your abs and crunch your shoulders down as you bend at the ribs and respire. Make sure to that your chin is away from your chest as you crunch. Sit back up straight to finish the crunch.

Standing Twist

This is a good exercise to stretch the torso and strengthen the side muscles of the abs.

Focus: obliques, arms, shoulders

To start, hold a water bottle with both hands in front of you. Next is you raise your left leg while try to balance it with your right foot. Then twist your body slowly to the left, center, then to the right side.

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