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How do you have a strong and flat Abs if no equipment?

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How do you have a strong and flat Abs if no equipment?
Issue Time:2019-05-13

Bathing suit season is almost coming, but it is not too late to strengthen your core. Not only do strong abdominal muscles look great, but they can also reduce lower back pain. If you do not have weight equipment or budget of GYM, there are several moves which may do help to you. You will need an exercise mat for these moves.

Cross Over Crunch

Lying on the floor with your back flat and knees bent, and place your arms behind your head. Cross your right ankle over your left knee, forming a number 4 with your legs. Extend your right arm directly to the side, keeping the left hand behind your head. Exhale and bring your left elbow to your right knee. Inhale as you lower down; repeat 10 to 15 times. Switch sides, crossing your left ankle over your right knee. Complete two sets of 10 to 15 reps on each side.

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Bicycle Abdominals

Raise both feet off the floor, bend your knees at a 90 degree angle and cradle your head in your hands. Bring your left elbow to your bent right knee, extending your left leg straight in front of you.  Repeat on the other side, bringing your right elbow to your bent left knee. Complete two sets of 10 to 15 reps.


Heel Touchers

Lying on your mat, press your lower back flat against the floor and bend your knees. Extend both arms by your sides, reaching toward your feet. Lift your shoulders a few inches off the floor, keeping the arms long and shoulders away from the ears.

Your neck should remain neutral; avoid bringing your chin to your chest or letting your head drop backward. Reach your right hand toward your right heel, then bring your torso back to center. Switch sides and repeat for two sets of 10 to 15 reps on each side. 

Note: If possible, please do it in front of the mirror in case that your postures are not correct. Poor posture will do harm to your body. Enjoy your workout!


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