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4 Minutes A Week Flat Belly Abs Exercises At Home

A frequent four-minute commitment could help give you the abs you've always wanted. Yeah, a balanced diet and a certain amount of aerobic exercise

4 Minutes A Week Flat Belly Abs Exercises At Home

A frequent four-minute commitment could help give you the abs you've always wanted. Yeah, a balanced diet and a certain amount of aerobic exercise can play a part in eliminating the fat layer that covers your abs, but all you need to improve them is just four minutes a week.

For better, firmer abdominals, here are four exercises you can perform, one minute each, three or four days a week.

1.Crunches- 1 Minute

Lie on a mat or carpet, softly. Bend the legs, so that the feet on the ground are level. Clasp both of the hands behind the head to support the neck. Lift your head up slowly, not straight forward, pushing from the abdominal region as you exhale. Your head just needs to get up high enough to feel a full abs contraction. Then let your head gradually return and repeat back to the floor. Make sure to do slowly and regulated each repetition, expelling a breath with each contraction. Do just as many crunches in 60 seconds as you can.

2.Crunches in Reverse- 1 minute

Start in the same place as with the crunches, except this time cross your legs at the ankles and pull your knees gradually up into your chest and straighten your legs, except still with a slight bend as your arms lie flat on the floor, palms down next to your neck. Use only your lower abdominal to lift your pelvis off the floor by an inch or two. Make sure you feel the lower abs working and not the energy shifting back and forth through your legs. Do as many in 60 seconds as possible.

3.Crunches Oblique- 1 Minute

Start by lying on your back with your feet flat on the floor, on a mat or soft carpet. Take one leg, and cross over the other leg so that the crossed leg lies on the other leg's thigh. Bring back your head with the arm of the bent leg while the other arm lies on your stomach or on the floor, which is a simplified version. Bring the arm behind your head up slowly as you twist so that the outside of the elbow goes to the outside of the opposite knee. Lower down slowly, and repeat. Perform as many loops in 30 seconds as you can. Turn sides, then repeat.

4.Slow Bicycle- 1 Minute

Again lying on your back and clasping your hands behind your head. Take both knees into your chest and then completely stretch one leg as you reach forward with your feet, simultaneously crunching and bending the opposite elbow to the opposite knee at the same time. Upon touching your opposite knee and elbow, or coming close to touching, slowly keep doing the same with your opposite leg and neck. Imagine yourself riding a bike very slowly when lying down on the ground. The key to this exercise is to do it very slowly to a count of three which allows the upper abs and obliques to work together. Run for another 60 seconds.

Practice this ab routine 3 to 4 days a week and before you know it, the abdominals will be rock hard.
4 Minutes A Week Flat Belly Abs Exercises At Home
4 Minutes A Week Flat Belly Abs Exercises At Home

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YourFitnessRink - Fitness and Health Matters: 4 Minutes A Week Flat Belly Abs Exercises At Home
4 Minutes A Week Flat Belly Abs Exercises At Home
A frequent four-minute commitment could help give you the abs you've always wanted. Yeah, a balanced diet and a certain amount of aerobic exercise
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YourFitnessRink - Fitness and Health Matters
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