1. Crunches - Abdominal Crunches
Crunch is an abdominal exercise and also one of the most popular ab exercises. When performed correctly, crunches will target all muscles in the abdominal area. This includes the rectus abdominis, oblique muscles on both sides of the torso, as well as muscles in the pelvis, lower back, and hips. However, the muscles that are most active during crunches are still the rectus abdominis and obliques. Crunches allow for the development of six-pack abs, reducing belly fat, and toning the stomach. The exercise utilizes the body weight of the person to strengthen muscles. Therefore, crunches are recommended as a low-cost exercise that can be done at home.
Benefits: Burns fat from 200 – 300 calories/20 minutes
Duration: First 3 days: 20 repetitions (2 sets, rest 30s after 10 reps). Subsequent days: 30 – 40 repetitions (rest 30s after 10 reps).
Instructions:
- Lie on your back with feet flat on the floor or on a chair. Knees bent at a 90-degree angle. If using a chair, place them about 7 - 10 cm apart, toes pointing inward.
- Place hands lightly behind your head.
- Push your back into the floor, lifting shoulders off the floor.
- Continue to push with the lower back while tightening the abs and exhaling. Shoulders should lift about 10 cm off the floor while the lower back remains in contact with the floor. At the top position, tighten the abs and hold for about 1 second. Focus on slow, controlled movement. Do not use momentum.
- After holding the abs for about 1 second, slowly lower back down while inhaling.
- Repeat until reaching the required number of repetitions.
Crunches are one of the simplest yet most effective abdominal fat-reducing exercises.
Crunches - Abdominal Crunches2. Side Crunch - Oblique Crunch
Side Crunch is a challenging abdominal exercise, suitable for those who have already done plenty of crunches and have built up both body strength and abdominal muscles. Fitness trainers believe that this is one of the best abdominal exercises to train the oblique muscles, helping to define this area sharply. With this Side Crunch exercise, the legs will be positioned sideways.
Benefits: Burns abdominal fat and tones muscles.
Duration: First day: 10 reps (rest 30s - practice familiarizing with the movement). Next 3 days: 20 reps (rest 30s after 10 reps). Following days: 30 – 40 reps (rest 30s after 10 reps).
Instructions:
- Lie straight with head and back against the floor, hands behind head. Bend legs slightly and position them sideways to the right;
- Inhale deeply, crunch upwards while exhaling;
- Lower back to the starting position while inhaling deeply;
- Lean legs to the left side, continuously inhaling deeply, crunch upwards while exhaling.
With this Side Crunch exercise, the legs will be positioned sideways
With this Side Crunch exercise, the legs will be positioned sideways
Elevate your core workout with Vertical Leg Crunches. This exercise not only targets abdominal fat but also helps tone your entire body.Discover the Vertical Leg Crunch, an effective exercise for trimming belly fat and sculpting your thighs and calves.
Engage in the Vertical Leg Crunch to burn calories, firm your thighs, and strengthen your leg muscles. Follow these instructions for optimal results:
Achieve calorie burn, thigh firming, and calf toning with this exercise.
Engage in Vertical Leg Crunch for effective core strengthening and thigh sculpting.Experience Reverse Crunches for a powerful core workout and enhanced abdominal definition.
Challenge yourself with Reverse Crunches, an effective exercise for rapid lower belly fat reduction. Overcome the initial difficulties to achieve your desired results.
Maximize calorie burn with this workout, torching up to 500 calories in just 20 minutes.
Experience Reverse Crunches for targeted lower abdominal fat loss and sculpted abs.Engage in Plank for a toned waist and strengthened spine.
Master the Plank exercise to sculpt your core and build spinal strength.
Achieve a slimmer waist and stronger spine with the Plank exercise.
Experience the Plank exercise for strengthened core muscles and enhanced endurance.Engage in the Bicycle Exercise to sculpt and strengthen your abdominal muscles.
Achieve a toned and healthy-looking midsection with the Bicycle Exercise.
Achieve effective fat burning without needing a bicycle with this method.
Engage in the Bicycle Exercise for effective fat burning and core strengthening.Try the Side Plank Hip Lift for targeted oblique strengthening and sculpting.
Maintain a toned waistline and firm body by incorporating the Side Plank Hip Lift into your home workout routine. Regularly performing this plank exercise will help you reduce belly fat, maintain your waistline, and strengthen your abs, leading to a healthier body overall.
This is an incredibly effective exercise for those with excess fat.
Engage in the Side Plank Hip Lift for a powerful upgrade to the traditional side plank, especially beneficial for individuals with stubborn fat.Engage in the Knee Pull Plank for a flat and firm abdomen and a strong spine.
The Knee Pull Plank involves bending one knee while keeping the back straight, leading to a flat and toned abdomen and a strong spine. As you become accustomed to it, you can progress to the basic plank position.
The Knee Pull Plank is effective for achieving a flat and firm abdomen and a strong spine.
Perform the Knee PlankFocus on Inner and Outer Abdominal Exercise
Execute In-Out Abdominal Workout
Maximize Upper to Lower Body Exercise
Engage in Inner-Outer Abdominal Training
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