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Abdominal Exercises at Home

Often we complain of time crunch when it comes to exercises, but with these abdominal exercises, you can get the most out of your TV time. No more will you be guilt conscious about your long hours in front of the television and you will also not be labeled as couch potato.
As a gym membership can burn a big hole in our pockets, not everyone joins a gym. Small changes made to our lifestyle can help us in getting our desired goal. You can choose to walk a little by parking your car further away from office, walk up and down the staircase instead of using the elevator, etc. To work out your abs you can do these simple exercises at home. You can do them, while you are watching your favorite sitcom or a rugby game.

Tummy Tuck
This is an abdominal exercise that can be done any time, anywhere. It will help you a great deal in your abdominal exercises as well. You can do this in the bus when you are traveling. Sit up straight with your back against the seat back. Exhale out completely and at the same time, contract your stomach inwards. You can breathe normally as you hold your stomach in. Hold your stomach in, starting with 2 to 5 seconds. As you get used to it, you can increase the hold time.

Abdominal Crunch
This is one of the simple abdominal exercises at home. However, it has been noted that most people do not perform it exactly the way it should be performed. Here is the right way of doing this exercise. Lie flat on your exercise mat. Bend your knees and place your hands to support your neck. Now contract your stomach as you did in a tummy tuck and flatten your back against the floor. Now lift your shoulder blades off the ground. Keep your neck and chin up and hold the position for a few seconds, but continue to breathe normally. Then, lower your shoulder blades but keep your stomach contracted. You will have to do 15 to 20 repetitions of this exercise, but perform the same way all the time for good results. Here's more information on best exercises to flatten abs.

Abdominal Bicycle Crunch
A research has rated this exercise in the top list of best exercises. Not only does it work out the external obliques, but it works out the internal obliques as well. It can easily be made a part of your ab workouts at home. Lie flat on your exercise mat and press your back against the ground. Support your neck as in abdominal crunch. Fold your right leg, twist and try bringing it to your left elbow. While you do this, lift your left leg off the floor. Straighten your right leg and fold your left leg and bring it to touch your right elbow. Continue this for 15 repetitions on each side. The motion of your leg will be as though you are in a pedaling motion.

Vertical Abdominal Crunch
This exercise can become a part of your abdominal exercises to do at home. The method of performing this exercise is similar to abdominal crunches. The difference lies in the way you position your feet. For this exercise, extend your legs in the air, but do not lock your knees and keep them bent slightly. Now contract your abs and lift your shoulder blades off the floor. All the while, remember not to pull your neck towards your legs for you are to pull your torso to your legs. Lower your shoulder blades and repeat this exercise for 12 to 15 counts.

Abdominal Scissors
This exercise will help you to work out your lower abdominal muscle. Lie flat on your exercise mat. Lift both your legs in the air and while you lift your legs in the air, you may want to support your lower back with your hands. Supporting your lower back will also aid in avoiding injury to your lower back. Now cross your legs, just like scissor blades. You will have to repeat this exercise for 15 times.

Reverse Crunch
This is another exercise for your lower abdomen. For this exercise, lie flat on your back and keep your hands at the sides. Lift your legs off the ground and try to bring your knees closer to your chest. Lift your tailbone as you bring your knees closer to your chest. Return to the starting position and repeat this exercise 15 times.

These abdominal exercises at home can easily be done at home. It is important to train your abdomen muscles, as then you will also be taking care of the core of your body. Remember, it is the core that will keeps you fit.
By Bhakti Satalkar
Last Updated: 10/8/2011
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