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TOP 4 BASIC ABS WORKOUT 2021

TOP 4 BASIC ABS WORKOUT 2021

  • Hello friends, today we are going to perform TOP 4 BASIC ABS WORKOUT 2021
  • I am very sure till the end of the post you will be satisfied with these exercises
  • Are you looking to reform your abs?
  • TOP 4 BASIC ABS WORKOUT 2021 is going to help you reform your abs
  • Always before you are starting your exercise do your warm-up
  • Not only your exercise but also your diet is important
  • It plays a very important role in losing overall fats
  • You should consume more proteins
  • It is going to help you flatten your stomach
  • So, let’s start

TOP 4 BASIC ABS WORKOUT 2021

1) CRUNCHES:TOP 4 BASIC ABS WORKOUT 2021

  • The very first exercise we are going to perform is crunches
  • The most popular exercise for reforming your abs is crunches
  • In which way crunches are done so that we can burn our calories and flatten our stomach
  • Here we go but you should be clear with crunches and sit-ups
  • While doing sit-ups you are not only making your abs work but you are also making many other muscles work
  • So, to make your abs work you have to concentrate on crunches properly which will target only your abs
  • You have to lie down on the floor
  • Your back should be straight on the floor
  • Your legs bent at your knees
  • Your feet should touch the ground tightly
  • If you want you can also take help from someone to hold your feet on the ground
  • Your hands behind your ears
  • Your knee distance should be your shoulder width
  • Now move your body upward
  • Remember to move your head and shoulder at a time off the floor
  • While you come up breathe out
  • While you go down stretching your abs breathe in
  • For better results perform this exercise slowly and you will feel the pressure on the abs
  • SETS 3 REP 8 to 10

2) REVERSE CRUNCHES:

  • Reverse crunches are a core exercise which makes effects on our rectus abdominus
  • They are also known as our glamour muscles
  • For this exercise lie down on the floor
  • Your back should be straight on the floor
  • Place your hands by your sides  
  • Your palms facing down
  • Bring your legs up 90 degrees bend your knees a little
  • Now to make a movement, move your legs inward towards your torso and then slightly up towards sky direction and back to the starting position
  • Remember you have to move your legs in and up a bit in the reverse direction
  • When you are bringing your leg inward direction breathe out
  • When you are going to the start position breathe in
  • SETS 3 REPS 8 to 10

ACHIEVERS DO WHAT NON ACHIEVERS ARE NOT WILLING TO DOTOP 4 BASIC ABS WORKOUT 2021

DON’T WISH IT WAS EASIER

MAKE YOURSELF BETTER BY CONTINUOUSLY WORKING HARD ON THESE TOP 4 BASIC ABS WORKOUT 2021

3)BICYCLE CRUNCHES:

  • This exercise is as similar as it sounds
  • For this exercise, you have to take the same position as of reverse crunches
  • Now as you ride a bicycle raise your knees to 90 degrees and move your legs slowly and also move your torso simultaneously
  • Your left knee touching your right elbow and your right leg remains straight
  • You have to repeat the same movement on the opposite side with your right knee touching your left elbow and your right leg remains straight
  • The main advantage of bicycle abs is not only it works your upper abs but also lower abs and obliques too at the same time
  • While touching your knee to your elbow breathe out
  • While coming back to the position you started breath in
  • SETS 3 REPS 8 to 10 ON EACH SIDE

4)FLUTTER KICKS:TOP 4 BASIC ABS WORKOUT 2021

  • For the position of Flutter kicks, lay the back on the floor
  • Put your hands down by your side
  • Your palms facing down
  • Make your core tight
  • Pick your legs up about 4 to 5 inches
  • Now make your legs work up and down in the air
  • You don’t have to touch your feet on the ground
  • Your knees should be stable
  • You have to keep breathing while keeping your core tight
  • Very important you have to make sure that your back is flat
  • If you arch you might feel uneasy and also you might feel the pressure or pain on your lower back
  • SETS 2 REPS 12 to 15

Conclusion: Being consistent and working hard is the only key to reach our goal

  • These TOP 4 BASIC ABS WORKOUT  2021 is going to help you in the process of being fit and healthy
  • If you are feeling pain you should stop at that point in time itself
  • You have to do the exercise in the correct form
  • If you go on pushing it further it may cause you pain
  • It can also cause you some injuries
  • So, it’s ok to be slow with your exercise but you should perform it correctly
  • Hope you have found my post interesting and enjoyed reading it
  • Do comment and share with your family friends and also on your social media too
  • SHARING KNOWLEDGE IS ALWAYS GOOD
  • You may also like my last post which was about TOP 7 QUICK TRICKS TO LOSE WEIGHT and also TOP 6 EXERCISE FOR BEGINNERS
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TOP 4 BASIC EXERCISE FOR LEGS

TOP 4 BASIC EXERCISE FOR LEGS

 

Hello friends today we are going to perform TOP 4 BASIC EXERCISE FOR LEGS

START PERFORMING YOUR EXERCISE AS A PROGRESS IS A PROGRESS LET IT BE SLOW OR FAST BEING CONSTANT IS IMPORTANT

I am very sure you will be fully satisfied by the end of the post so let’s start

  • Before starting to perform any of the exercises you have to do a warm-up. By doing this there will be very little chance of injury.
  • After doing the warm-up any of the exercises you perform will give you better results
  • You can use the treadmill and do a warm-up for 5 to 10 minutes.
  • After warm-up is done do some stretching this also helps you to be secure from any injury.
  • Stretching after the warm-up is also very important so that whichever muscle you are going to train is already prepared for training

 

TOP 4 BASIC EXERCISE FOR LEGS

  • For stretching stand straight pick up your leg till your knee back side supporting your leg with your hands and pull it
  • Do this with both legs one at a time repeat it 3 to 5 times holding the pulling position for 5 to 10 seconds

 

  • One more stretching for thighs is standing straight hands on your waist pick your right leg up till your knee is parallel in the same level to your waist
  • Below the knee, your leg should be down towards straight towards the ground 
  • Now slowly put your leg down but don’t touch the ground
  • Repeat these 15 to 20 times for the front side of your thighs

  • For the backside of your thigh sit on the ground with your legs and back straight with your hands touch your toes and back to the same position do these 15 to 20 times
  • As you have done your warmup and stretching there are very fewer chances of any injuries so you can start your exercise now

 TOP 4 BASIC EXERCISE FOR LEGS

1)SQUATS:

Before starting squats, you always have to keep in mind a few things

  • In your standing position, the distance between your legs should be your shoulder width
  • Your foot direction should be a little outwards
  • Your knees should be softened and your back should be straight
  • Now you have to perform the exercise as you are sitting on the chair and getting up back again
  • You have to concentrate on your knees and toes while performing the exercise
  • Your knees should not go out of your toes
  • While you go down breathe in you have to go till you are parallel to the ground
  • When you stand up breathe out
  • Perform this exercise 15 times 2 sets

2)LUNGES:TOP 4 BASIC EXERCISE FOR LEGS

  • Lunges are a very good exercise for both the front and backside of your legs
  • While performing lunges you have to take care especially of your balance
  • Now for the position to perform lunges stand straight put your right foot forward and your half-left foot should be in the air your toes touching the ground
  • Same like squats in this exercise to you have to keep in mind your knees should not go out of your toe while you are performing the exercise
  • You have to go down and come up back in this position
  • While you go down breathe in
  • While coming back up breathe out
  • Perform this exercise 15 time with each leg 2 sets
  • With this exercise, you should also feel the pressure on your hamstrings.

I am very sure you enjoying performing these TOP 4 BASIC EXERCISE FOR LEGS so let’s continue

 

3)LEG PRESS:

  • For performing leg press exercise take the position on the machine
  • Remember not to keep the legs too high on the machine
  • This can affect your back leg (hamstring) and also your lower back can get effected
  • Keep your legs a little low so that the pressure should be on your front legs
  • While placing your foot on the machine keep the position a little outwards  
  • So that your knee shouldn’t feel the pressure
  • While performing the exercise don’t bring the machine too low again your back will feel the pressure instead of your legs
  • You have to concentrate on your legs while performing the exercise
  • You should feel the pressure on the legs and not on your knees or back
  • While performing the exercise don’t move your back otherwise there are chances of injury
  • when you are bringing your legs down breathe in
  • when you are pushing the weight breathe out
  • Perform this exercise 15 times 2 sets

4)LEG EXTENSION:TOP 4 BASIC EXERCISE FOR LEGS

  • To perform this exercise, you should be very cautious with your sitting position
  • Nether your position should be more declined or inclined
  • You should be sitting in a comfortable position while you are lifting the weight
  • With this exercise, your front leg mid area is properly covered
  • Place your foot below the cushion and raise your legs fully in the straight position and complete your motion
  • Don’t do half motion or incomplete exercise
  • Perform this exercise 15 times 2 sets 

CONCLUSION: Every time you perform these TOP 4 BASIC EXERCISE FOR LEGS you will develop your foundation very strong

  • After developing your foundation, you can move ahead to heavy weight training
  • This will not only help you to train your lower body but also will help you in developing your upper body too
  • Hope you have found my post interesting and enjoy reading it
  • Do comment and share with your family friends’ relatives and also on your social media too

SHARING KNOWLEDGE IS ALWAYS GOOD

YOU MAY ALSO LIKE MY LAST POST WHICH WAS ABOUT TOP 6 EXERCISE FOR BEGINNERS