If you are looking for an exercise which works for the total body at once, then definitely it will be the planks. Planks will work your core muscles, glutes and thigh muscles as well as abdominal muscles. Also, planks are a great workout to strengthen your abs, core and shoulders.
If you are a beginner for fitness, then you will feel very difficult to do planks. But with practice and once you increase your fitness you can increase your plank holding time.
Fitness Crackers us recommend you to start from 20 S and increase it by 10 S. Try to do 30 S in the first week and then gradually try to increase the holding time up to 1 minute from the second week onwards.
Steps to perform
Here are the basic steps to perform the great full-body workout, planks.
Lay a mat on the floor
Lie on it while facing the mat
Keep your elbows right below your shoulders as shown in the picture
Then push from you toes and hold the body with only toes and elbows
Make sure to keep your chin, neck, abs and thigh muscles tight
Crunches are the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six-pack abs and tightening your abs muscles. Similarly, as in other workouts, crunches also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. Out of all the types of crunches, bicycle crunches can be stated as the best crunches variation according to studies. So in this article, we are going to discuss more in detail about bicycle crunches.
What are Bicycle Crunches?
Bicycle crunches are a great workout to tone your rectus abdominus muscles and oblique muscles at the same time. But as we have stated in previous articles, you will not get any results if your fat percentage is higher than 10%. Because any of these ab exercises will not help you to burn your fat. These workouts will work only if you follow them with HIIT or cardio workouts only. Then only you can tone your ab muscles while burning the deposited fat on your body.
Steps to perform Bicycle crunches
When performing bicycle crunches, if you do your repetitions faster, then you will feel it is so easy. But if you really want to focus more and get the best results within a short time, you should do it slowly and feel the movements. So here are the basic steps to perform the great exercise bicycle crunches, which have many benefits including ab strengthening.
Lay a mat on the ground and lie on it
Put your hands behind your head after crossing the fingers
Keep your legs straighten and lift them for about 20 -30 degrees inclination
Now move your right elbow towards your chest while bringing the left knee to the chest to touch the right elbow (Important: make sure to move your shoulders when moving your elbows, without moving just the elbow)
Now come back to the initial inclined position and do the same for left elbow and right knee
Repeat for 50 – 100 repetitions
Before I end this article, I will share little of my experience too. I have used and still using this workout during my HIIT session of 15 minutes because of its greatness and the working muscles. So add it to yours too and enjoy the benefits.
If you are looking for the best abs workout to tone your abs and get your dreamy six-pack body, we are really sad to say, you cannot have six-packs by just doing only ab workouts nor for 10 minutes nor for 30 minutes. Even if you work out for 2 hours a day, still you cannot have six-packs. The question is why?
The reason is our ab muscles are not visible because of the fat layer on it covering our four or six or eight ab muscles depending on our genes. If you really want six-packs in the usual way, the first thing that you should do is to reduce your body fat percentage into 10% or less. Otherwise, you never be able to tone up the ab muscles without losing the fat layer.
What to do then…
So the first thing you need to do if you want to get six packs is, to do workouts to lose body fat. The best way to lose body fat is to do HIIT exercises or high-intensity interval training, while following a proper meal plan. Since we have shared the best HIIT workouts and meal plans to lose body fat, we will share the best exercises to emboss your ab muscles while following fat losing exercises and meal plan to tone your abs. Remember doing only these will not be sufficient if your body fat is not less than 10%. So target to do more fat loss exercises. It will only take 15 minutes from your day. Follow the link below to find the best HIIT workouts and here now we will share the best ab exercises to tone your ab muscles and get your dreamy six-pack body.
Crunches is the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six pack abs and tightening your abs muscles. Similarly as in other workouts, crunches is also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. So in this article we are going to discuss more in detail about the reverse crunches.
Reverse Crunch Benefits
Reverse crunches is a great workout to work your major and lower abdominal muscles and oblique muscles which causes you side tires. Fat covering the oblique muscles are the reason for you to not having a tiny waist. If we get in to the reverse crunches benefits, it’s specialty is it can work the full six pack muscle (the rectus abdominis) and reach the lower and deepest abdominal muscle which is the transverse abdominis. Also reverse crunches help to strengthening core and abdominal muscles. So here are the basic steps to perform reverse crunches.
How to perform reverse crunches?
Lay a mat on the ground and lie on your back
Keep your legs on the floor while bending slightly from the knees
Place your arms beside your hip areas
Now slowly lift your legs and buttocks from the mat as shown