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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 SHOULDERS

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • Hello friends today we are going to perform TOP 4 BASIC EXERCISE FOR SHOULDERS
  • I am fully assured that till the end of the post u will be knowing some very good basic exercises of the shoulder
  • Before starting my post today I just want to tell you ONE THING

 

  • PROGRESS MAY BE SLOW OR FAST
  • BEING CONSISTENT IS IMPORTANT

 

  • SO, PERFORM YOUR EXERCISE REGULARLY

 

  • BEFORE YOU START YOUR EXERCISE, WARM-UP, AND STRETCHING BOTH ARE VERY IMPORTANT

 

  • With warm-up and stretching if your body is stiff it opens up and the muscle group which you are going to train is ready for the exercise
  • Also, it minimizes the chances of getting cramps or any type of injuries
  • These are the reasons because of which warm-up and stretching both are very important
  • Now, let’s start
  • We will start with stretching our neck first 
  • Move your neck left to right then right to left 10 times
  • Then move your neck up and down 10 times

  • Making a circle with your neck touch your chin to your chest roll towards left then back and then right finish it with your chin touching to your chest again 
  • Also, do this in the opposite direction
  • Do this rolling of the neck 10 times on each side
  • Now we will stretch our shoulders up and down 10 times
  • Move your shoulders front and back 10 times

 

  • Also, make a circle with the shoulders
  • Start from down the shoulders bring them forward in a circle shape push them back and then finish the circle down 
  • Also, repeat this in the opposite direction
  • Do this rolling of shoulders 10 times on both side
  • We have done our warm-up and stretching now there are fewer chances of any injuries
  • But be cautious every time while performing any of the exercises
  • As a beginner don’t go for heavyweights

 

  • So, here are the TOP 4 BASIC EXERCISE FOR SHOULDERS

 

1)DUMBBELL PRESS:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • The first exercise which we are going to perform in our shoulder workout is dumbbell press 
  • It’s a very basic exercise for the development of shoulders and very useful too
  • Sit with your back straight and hold the dumbbells near your ears
  • Then lift the dumbbells completely and squeeze the shoulder muscles properly
  • You should feel the weight on your shoulder
  • Start with a little bit lighter weight
  • Don’t go for heavyweights directly 
  • Now release it slowly back to the same position from where you started
  • When you are releasing the dumbbells breathe in
  • When you lift the dumbbells breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

2)SIDE LATERAL RAISES:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • To start this exercise, we will need light weights dumbbells
  • Keep a little bit of distance between your feet 
  • Stand straight holding the dumbbells by your side of the thighs
  • Now lift the dumbbells, your arms should be straight
  • Stop when your elbow reaches your shoulder height
  • Breathe in when you lift
  • Hold this position for a second then slowly bring the dumbbells down
  • As you are coming back to your position breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

  • I am sure enough you are performing these TOP 4 BASIC EXERCISE FOR SHOULDERS very vigorously so let’s continue

 

3)FRONT DUMBBELLS RAISES:

TOP 4 BASIC EXERCISE FOR SHOULDERS

  • To start this exercise, we will again need light weights dumbbells
  • Feet distance same as in the prior exercise just hips apart
  • This time holding the dumbbells in the front of your thighs
  • Your palms should face the thighs 
  • Your grip should be tight enough
  • Now lift the dumbbells straight just your elbow should bend a bit outwards
  • Breathe in while lifting the dumbbells
  • Now slowly bring them down in the same position
  • While bringing down breathe out
  • Perform this exercise 12 to 15 times 2 sets

 

4)FRONT MILITARY PRESS:

  • To start this exercise, we will need a bar with not many heavyweights at the start
  • You will have to check the gap between your hands
  • It should be a little bit more than our shoulder width 
  • Don’t bring your hands too much inside or too very wide  
  • Now take the bar and stand straight 
  • The bar should be near your neck and chest line
  • Lift the bar above your head
  • When you lift the bar breathe out
  • When you come back to your same position from where you started breath in
  • Perform this exercise 12 to 15 times 2 sets

 

Conclusion: Every time you perform these TOP 4 BASIC EXERCISE FOR SHOULDERS you are developing your foundation very strong 

  • After performing these basic exercises regularly, you can move ahead to heavyweights
  • Slowly and steadily your shoulders will get in shape
  • Hope you have enjoyed reading my post 
  • 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 4 BASIC EXERCISE FOR LEGS and TOP 6 EXERCISE FOR BEGINNERS