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The Basic Exercises used in the Abs Diet Workout Plan

In this section I’m going to discuss the basic exercises we used in our abs diet workout plan and how we are going to perform those exercises. These are the main exercises we used in our workout plan to burn excess fat deposited in our larger muscles. I have mentioned here the weighted variation which you can perform if you are going to a gym or else the home variation which you can do staying at your home and without  weights. So let’s begin the session now.

1 SQUATS

Hold a barbell with an overhand grip such that it is symmetrically comfortable on your upper back. Then keep your feet shoulder-width apart, and set the knees slightly bent, back straight, and eyes focused direct ahead. Now slowly lower your body as if you were sitting back into a chair, remember to keep your back in its natural alignment and your lower legs nearly  perpendicular to the floor. When your thighs are parallel to the floor, pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Same way do the exercise with a dumbbell in each hand, keeping your arms beside your thighs.

2 BENCH PRESS

Lie on your back on a flat bench with your feet wide  beside the bench. Grab the barbell with an overhand grip, hands just beyond with shoulder width apart. Now lift the bar off the uprights, and hold it with the straighten arms over your chest. Slowly lower the bar to your chest. Pause, then push the bar back to the starting position.  Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Home variation is just the standard push ups. Get into the pushup position. Hands shoulder width apart. Back straight while the elbows bent. Lower your upper body until your chin almost touches the floor and then push back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

3 PULL DOWN

Sit on a lat pulldown machine. Reach up and grasp the bar with an overhand grip (4 to 6 inches) wider than your shoulders. Sit on the seat while letting the resistance of the bar extend your arms above your head. Then pull the bar down until it almost touches your upper chest. Hold this position for 2-3 seconds, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation 

Home variation of pull down is just the bent over row. Stand with shoulder width apart, knees slightly bent. Now bend over until your back is almost parallel to the floor. Holding a dumbbell in each hand, let your arms hang toward the floor with palms facing in. Now pull the dumbbells toward your chest directly up, until they touch the outside of your chest. Pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

4 MILITARY PRESS

Sit on an exercise bench, hold the barbell at shoulder width apart with your hands. Press the weight straight overhead so that your arms are almost fully extended, hold for a count of one, then bring back to the starting position where the front of your shoulders. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Sit on a sturdy chair as a substitute for a bench, hold one dumbbell in each hand, about level of your head. Now push the dumbbells straight overhead until your arms are almost fully extended, hold for a count of one, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

5 UPRIGHT ROW

Grab the barbell with an overhand grip, stand shoulder width apart, knees slightly bent. Let the barbell hang at arm’s length in front of your thighs, thumbs pointed toward each other. Now bend your elbows and lift your upper arms straight out to the sides, and pull the barbell straight up until your upper arms are parallel to the floor and the bar is just below chin level. Pause, then return back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

In home variation of upright rows is the same, use one dumbbell in each hand instead of the barbell. Repeat this for the given number of repetitions (usually 10 -15 reps).

6 TRICEPS PUSH DOWN

Stand facing the machine. Grip the bar which is attached to the cable with your hands which is about 6 inches apart, elbows tucked against the sides. Now bring the bar down near your thighs until your arms are almost stretched. Return back to the starting position.  Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Home variation of the triceps pushdown is nothing but the triceps kickback. Stand with your knees on a bench bent your core downwards as your back is almost parallel to the bench. Now bend your elbows to about 90-degree angles, raising them to just above the level of your back. This is the starting position. Now extend your forearms backward while keeping your upper arms stationary in a manner when they’re fully extended, your arms should be parallel to the ground. Pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

7 LEG EXTENSION

Sit on a leg extension machine with your feet under the footpads, lean back slightly, and lift the pads with your feet until your legs are fully extended. Return back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

In leg extensions, the home variation as a substitute is the squat Against the Wall. For this, stand with your back flat against a wall. Then squat down until your thighs are parallel to the ground. Hold this position for as long as you can. That will consist of one set. If you are a beginner aim for 20 seconds in start, and work your way up to at least 45 seconds.

8 BICEPS CURL

Stand straight while holding a barbell or dumbbell in each hand, in front of you. Palms must face out while your hands shoulder-width apart and your arms hanging down in front of you. Curl the weight toward your shoulders, hold for a few seconds, then return to the starting position.Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

In biceps curl the home variation is the same. Only use a set of dumbbells instead

9 TRAVELLING LUNGES

Place a barbell across your upper back. Stand at one end of the room with feet hip-width apart. Because you need space to walk about 20 steps. Now step forward with your left foot, and lower your body so that your left thigh is parallel to the floor and your right knee almost touches the floor. Now stand again and switch the legs. So that the right thigh is parallel to the floor and the left knee almost touches the floor. Repeat this for the given number of repetitions (usually 10 -15 reps).

Home variation

Do the same exercise with a dumbbell on each hand instead of the barbell. 

10 STEP UP

Use a step or bench which is at least 18 inches off the ground. Place your left foot on the step such that your knee is bent at 90 degrees. Your knee should not advance past the toes of your left foot. Push off with your left foot, and bring your right foot onto the step, keeping your back straight. Now step down with the left foot, followed by the right. Alternate the leading foot, or do all of the repetitions leading with one foot and then alternating. Once you feel comfortable try with dumbbells.

Home variation

Home variation is also the same, only use a staircase instead of a step.

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