Are you a person who had just joined the gym before the lock down or are you a freak who want to push yourself to do something productive during this quarantine period, then check out this simple 20 mins home workout .From Katrina Kaif to Sara Ali Khan, all your favorite celebrities are focusing on social distancing and are practicing home workouts to maintain their physique. We have a bunch of really cool core strengthening workouts targeting your lower abs and belly fat . This will tighten your oblique muscles.
Pre workout meal:
Have a glass of lukewarm water with lemon to activate your system to burn fat (add honey for sweetness). You can also have 1or 2 dates (20 Cal each) or one banana (88.67 Cal per 100g) to dose up your energy.
Warm up :
- Start with high knees (20 s)
- Jumping jacks (20 s)
- Alternate toe touch (20 s)
- Torso rotation (20 s)
- Shoulder rotation (each hand – 10 s each)
- Toe rotation (each leg – 10s each)
- Neck rotation(anti clockwise and clockwise each for 10s)
Workout :
Focussing on your lower abs
There are a total of 12 exercise 45 sec each with 15 sec break in between each exercise.
Requirement – Yoga mat or thick sheet
Reverse crunch – Raise your leg and push it upwards giving force to your lower abs and bring your legs downwards. Keep your hands sidewards.
- Criss cross – Raise your leg and try to do a three level criss cross or scissors . Do a scissor cross at the highest point then to the middle and at the low end . Make sure you are not forcing your lower back too much . Keep your back flat on the mat and do not arch them and try to support your back using your hands.
- Plank – Come to a pushup position and then extend your hands forward as much as possible . Do not raise your buttocks in a plank position try to lower it. If you cant do a 45 sec plank , you can do a 30s plank instead of it .
- Downward dog with knee tuck – First come to a downward dog position and then alternate your knees towards your elbows working on your core.
- V-UP – Laydown and keep your arms and legs straight and use your core muscle to get up in a V position. You can bend your knees for ease.
- Cross body climbers- Bring your knees to your opposite elbows and try to switch them as fast as possible . Cross body climbers are targeted to engage your abs.
- Elbow cycle – Lay on your elbow and keep cycling focussing on your lower abs. While cycling make sure that you are bringing your leg straight and forward .
- Plank to squat – First come to a plank position ,then jump and squat down , this exercise really works on your obliques.
- U Boat – Lay on your elbows or stretch your arms towards your back and try to draw a semi circle with your feet. You may feel a burn in your lower abs which is completely normal.
Roll up – Laydown and using your core muscles raise your arms and squeeze your obliques towards the front and try to touch your heels .
- Up and down plank – In a plank position try to lower your elbow alternating between a normal plank and high plank. Make sure your buttocks is not lowering down during the workout .This exercise tightens your core.(You can do extra reps if possible)
End the workout with reverse crunch (exercise – 1)
In these 21 days , challenge yourself to be a better version of yourself . You got a quality time in hands , utilise it to get those defined and ribbed abs with this lower abs workout.
Story by: Gowri Baburaj – CONQUER CORONA – Intern Reporter – The World Women News
