Core or Abs exercise for Men and Women set1

Core is the very important part of the body. Core muscle working as a fulcrum in the body. Functional movement of our body is depends on core muscle and lack of core muscle development result injury. Major part of core muscle resides in belly, mid and lower back. Core exercise helps us in different manner.

Core exercises improve your balance and stability

Core exercises shape your abs

Core exercises helps to increase your fitness

Complete 1 repetition of all the below exercises in the given sequence, again start from the first exercise (skipping) maintain the same sequence for 2^nd and 3^rd repetitions 

 

Skipping

How to do: Skipping rope is a great way to get some exercise. You should find a rope that reaches nearly up to your shoulders when it's folded in half. This will give you enough room to comfortably jump over it, but not so much that you trip over the rope.

Hold the rope's handles in each of your hands softly. Extend your hands and forearms at least a foot away from your body, at a 45 degree angle. This will create a larger arc for you to jump through.

The rope should hang behind you, so that the middle of the rope hits the back of your feet.

Don't move your arms -- try to keep the motion limited to your wrists to turn the rope over your head and when the rope is coming toward the front of your feet, hop over it. Stand on your tiptoes, and push off with the balls of your feet.

Count 50 for each set, every jump will be one count.

Jumping Jacks

How to do: Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead.

Return to the start positions then do the next rep. This exercise provides full body workout. Keep your posture tall and be light on your feet.

20 repetitions each set and complete the exercise with 3 set. After every repetitions take 30 second rest

Sit-ups

How to do: Lie on your back with your knees bent and your feet flat on the floor. Place your finger tips behind your ears/head with your elbows out to the side.

With your head pointing straight and forward, raise your body up towards your knees, lifting your shoulders off the floor. Lean back down to start position and repeat. While you are lifting your body releases your breath and take breath while you are moving to your start position

Try to do 20 counts in each set and take rest for 30 sec., perform 3 set

Russian Twist

How to do: Sit on the floor with your knees bent, feet lifted a little bit and back tilted backwards. Then hold your hands together and twist from side to side.

Try to do 20 counts in each set and take rest for 30 sec., perform 3 set

Leg Raises

How to do: Lie down on your back and put your hands beneath your heaps for support.

Then lift your legs up until they form a right angle or “L” shape with the floor. Exhale while you lift your legs, inhale and slowly bring your legs back down and repeat the exercise.

15 counts for each set, take rest and complete the exercise with 3 set.

Bridge

How to do: Lie on your back with your knees bent, feet flat on the floor and hands by your side.

Tighten your abs and butt to lift your hips off the ground. Try to create a straight line from knees to shoulders and hold this position for 10 sec with normal breathing for each set. Lower back down to start position and repeat and perform 3 set after every set take 30 sec rest.

Plank

How to do: get into pushup on the floor. Place your forearms on the ground with your elbows aligned below your shoulders and your arms parallel to your body, at about shoulder-width distance apart.

Make sure your body is lifted and parallel to the floor for the duration of your plank.

During plank make sure your breathing is normal.

Time duration: if you are new then start with 20 seconds for each set, take rest and complete the exercise with 3 set.

Make sure after completion of every week you increase your count,

e.g. 1^st week 20 second

2^nd week 30 seconds

3^rd week 40 seconds

4^th week 60 seconds