Core or Abs exercise for Men and Women set2

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

Bur pee

 

How to do: Stand with your feet shoulder width aprt, then put your hands on the ground and kick your feet backward.

Do a quick push-up, then bring your feet back jump up. Repeat the exercise.

Breathing will be normal for this exercise. 10 counts for each repetitions.

Mountain Climbers

How to do: Get into a pushup position so your hands are directly under your chest at shoulder width apart, with straight arms.

Lift your right foot off the floor and slowly raise your right knees as close to your chest as you can. Return to the starting position and repeat with your left leg.

Perform the exercise for 15 counts each repetitions.

Abdominal crunches

How to do: How to do: Lie on your back with your knees bent and your arms stretched forward. Then lift your upper body off the floor. Hold for a few seconds and slowly return.

Try to do 15 counts in each set and take rest for 30 seconds, perform 3 set and complete the exercise.

 

Hand walk push up

How to do: Stand bent over with your fingers touching the floor just above your toes. Walk your body down into a pushup position, do a pushup, return and repeat.

Perform the exercise for 10 counts each repetitions.

Heel Touch

How to do: Lie on the ground with your legs bent and your arms by your sides. Slightly lift your upper body off the floor and make your hands alternately reach your heels.

Perform the exercise for 15 counts each side in one repetition. Complete the exercise by 3 repetitions.

 

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. Hold the position for 30 seconds. You can change or increase the time of exercise.

Side Plank

How to do: Lay on your side with one forearm flat on the ground. Prop your body off the floor, lifting your hips until your body is in a straight line from your ankles to your shoulders. Your feet should be stacked one on top of the other and your free hand straight up in the air or on your waist.

Hold the position for 30 seconds then change side and perform the same exercise for 30 seconds.