Abs Workout for home or gym

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• Today's chapter is about 'Abs'. 

Abs are basically the abdominal part of stomach area. These area can easily be sculpted if you have slim or athletic body type. however, if you have fat body type, your fat start to curved out from this area first when you start working out. It's all about cutting out fat to bring out the shape of the body part whichever you want. 

It is also essential that when you do exercise, you perform the movement correctly, if you don't, you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

The following workout can be done in gym or in home anytime.

Abs Workout (home/gym)

Abdominal hold:

1) Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees.
2) Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
3) Hold this position for as long as you can — aim for 5 to 10 seconds.
4) Lower yourself down and repeat.
5) Continue this exercise for 1 minute.

The Side Balance Crunch:

1) Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor.
2) Keeping your weight balanced, slowly extend your left leg and point your toes.
3) Place your left hand behind your head, pointing your elbow toward the ceiling.
4) Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward.
5) Look out over your hand while bringing the left side of your rib cage toward your hip.
6) Lower to your starting position and repeat 6 to 8 times.
7) Do two sets of 6 to 8 reps, and then switch sides.



The Hundred:

1) Sit tall on the mat with your knees bent by your chest and  your hands at your sides.
2) Lie down with your knees bent and your palms facing down.
3) Exhale and raise your head and shoulders off the mat.
4) Vigorously pump your arms 6 inches up and down, reaching with your fingertips.
5) Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest.
6) Do 100 pumps, or 10 full breaths.
7) Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in  toward your spine. You should keep your abs engaged this way throughout the workout.



Opposite Arm and Leg Raise:

1) Sit tall on the mat with your knees bent by your chest and your hands at your sides.
2) Lie down with your knees bent and your palms facing down.
3) Exhale and raise your head and shoulders off the mat.
4) Vigorously pump your arms 6 inches up and down, reaching with your fingertips.
5) Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest.
6) Do 100 pumps, or 10 full breaths.
7) Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. You should keep your abs engaged this way throughout the workout.


The Prone Plank:

1) Get into a full pushup position with your palms on the floor beneath your shoulders.
2) Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.
3) As you build strength, hold this position longer, up to one minute.


Ballet Twist:

1) Sit on the floor and extend your legs, pressing them firmly together.
2) Lean back 45 degrees from the hips.
3) Keep your abs engaged as you bring both your arms overhead like a ballerina.
4) Slowly twist your torso to the right, placing your right arm on the mat. Keep your left arm reaching overhead for a slow count of 3.
5) Repeat the movement, keeping your left arm on the floor, and keeping your butt and heels on the floor.
6) Contract your abs to support your spine as you return to center, bringing both arms overhead.
7) Continue alternating sides. Do 2 sets of 6 to 8 reps on each side.


The Cobra:

1) Lie face down on the floor with your palms near your chest.
2) Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and          together.
3) Hold for 2 counts and then lower back down.
4) Repeat 8 to 10 times.


The Single-Leg Stretch:

1) Lie back in the center of your mat with your knees bent. Lift your head and shoulders and curl your chin in toward your chest.
2) Inhale as you draw your left knee in toward your chest, placing your left hand on your ankle and your right hand on your knee.
3) Lift your right leg about 45 degrees off the floor.
4) Switch legs, extending your left leg while hugging your right leg to your chest.
5) Switch hand positions each time your switch legs, placing your right hand on your right ankle     and your left hand on your right knee.
6) Do between 5 and 10 reps for each side.

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