We understand the gym is not for everyone and in the midst of work and life it is quite hard to make time for fitness.
Beauty Insider Malaysia has good news for those who hate or has got no time to spend at the gym! We’ve put together a list of 12 simple yet effective moves that you can just quickly do at home that will have your core feeling as tight as steel.
First off, let’s acknowledge a hard truth, tight abs are not created overnight. It requires commitment and dedication however getting those abs is not an impossible task either! With the right moves and a healthy diet, you can get abs in no time.
You don’t need to allocate a huge chunk of your time for exercising but just as little as 10 minutes every day is good enough to get the job done. Now, sculpture those abs of your dreams with the 12 moves we’ve listed below.
Try holding for a plank for at least 30 seconds every day. Regular planking improves core’s strength and stability. When doing a plank make sure your elbows are aligned underneath your shoulders, and that your hands are balled up in fists.
Learn more about the benefits of doing a plank, here.
The key is to squeeze your entire body, the quads, glutes, core, back, and fists as tight as possible. Our glutes are responsible for stabilizing and aligning the hips and lower back.
If you lack adequate strength in these muscles, your lower back and hips will be unstable. That’s why it’s important to squeeze your gluteus muscles when doing a plank.
2. Russian Twist
This is another great ab exercise that strengthens and stabilises your core muscle. It is also a pretty easy move.
All you have to do is sit on the floor and lean back slightly and lift your legs in a V-shape. Then, twist your torso from side to side without moving your legs.
Move slowly and aim to do 20-30 for the best result but remember don’t push yourself too harsh!
3. Side Plank
Just like a normal plank, side plank helps strengthens the abdominal and the back muscles. It requires good balancing skill which can be accomplished by being consistent. That is the key here.
To do a side plank first, rest on the one side of your body facing the floor. Place your elbow right under your shoulder, while contracting your core muscles lift your hips and knees off the floor.
Hold on to the position for as long as you can, the longer the better but of course do come back to normal position when your body loses out the balance. Repeat the same on the for the other side.
Crunches are one of the fastest and most effective way to burn the stubborn belly fat. It is also very easy to do at home and you don’t need any equipment or much time.
The major benefit of doing crunches is it builds endurance and power in your belly muscles.
First, lie down flat on the floor and place your hand behind your head. Then, lift your upper body and shoulder blades from the ground without moving your knees.
Start off slow with a set of 10- 25 and add more sets as you get stronger.
Sit-ups are another common abs exercises that guarantee a great result. Sit-ups don’t just strengthen the core muscle it also builds other muscles like chest, hip and lower back.
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Start sit-ups by lying flat on the floor mat, with your arms behind your head or laid straight off the ground. Then, move your upper body towards your knees without moving the lower body.
Make sure your arms are not pushing against your head and neck too much. You are supposing to be using your core muscle to move and not the lower body.
Remember to take a deep breath throughout the exercise. Do this 10-15 times.
6. Downward Facing Dog
Downward Facing Dog is a mild yoga move that builds core strength while stretching the whole body. It’s named after the way dogs naturally stretch their entire bodies!
This exercises also build strength in your arms, shoulders, and legs. It also makes the blood flow smoothly while calms the nervous system and relieves stress.
From a plank, push your weight back through your heels until your legs and arm are straight and outstretched.
Hold this position for at least 10 seconds. The more you stretch the better it is yourself!
7. Flutter Kicks
Flutter kick is an exercise that specifically targets your lower abdominal. They mimic the movement of a swimmer swimming stroke but done on dry land.
You can do this exercise either lying on your back which can also strengthen your back muscles or you can do them lying on your stomach.
Make sure your core is tight, then rapidly kick your legs right and left alternately. Make sure that your lower back doesn’t lift off the floor at any point.
8. Bird Dog
The Bird Dog is a basic balancing exercise that focuses on strengthening core and glutes. You do not need any equipment besides your own body resistance for this exercise.
Begin the exercise with your hands being directly under your shoulders and your knees directly under your hips.
Then, while keeping your back and pelvis still, stretch your right arm forward and left leg back.
Return back to starting position, and repeat the move for the left side. Start off with 10 each side then add on more as you get better at it.
9. Bridge Pose Bend
This is another yoga move that stretches and tighten the core muscles. It also opens up and stretches the spine and the back of the neck.
You begin by lying face- down on the mat. Keep your elbows tucked into the sides of your body and raise your chest off the floor by pushing into the ground with both hands.
Raise your upper body up and go back as far as is comfortable Hold for five breaths and release.
10. Ballet Twist
As the name goes, this a move practise by ballerinas to stretch and strengthen the core. Though it may look difficult with practice you can get the move!
To do this exercise, sit on the floor and extend your legs, pressing them firmly together. Slightly lean your back and bring both your arms over the head like a ballerina. Remember to keep your abs engaged.
Slowly twist your upper body to the right, placing your right arm on the mat. Repeat the same movement for the other side. Try to do 2 sets of 6 to 8 reps on each side.
11. Double Leg Twist
This exercise works both the upper and lower abdominals. They are challenging but is an excellent core strength builder.
Lie on your back and extend your legs straight up. Then, rotate the legs out slightly, keeping the heels together and inner legs pulled in the centerline.
Make sure to point your toes and Lift your feet back off the ground at a 45-degree angle using your abdominal muscles and pause at the peak.
Then slowly lie back down keeping your arms and legs stretched. Repeat this move as many times as you can without burning yourself out!
12. Mountain Climbers
This has got to be the toughest one on the list but is an ideal home workout. It doesn’t just tighten up the core muscle but also gets your heart rate up. Perfect quick cardio to get some sweats out.
To do this exercise, first, you need to get into a plank position, on your hands and toes. Position your hands at about shoulder-width apart from each other.
Then, pull the right knee into your chest as far as you can. Switch and do the same thing with your other knee and remember to keep your hips down.
13. Reverse Crunch
Reverse Crunch is also an intense exercise that targets the lower abdomen.
To perform a reverse crunch, you need to lie flat on your back with your hands beneath your hips.
Bend your knees and lift them towards your head, drawing them upward slightly at the end of the movement.
Lower your feet back down just above the floor to complete one repetition. Add reverse crunches to your regular core routine to progress along your journey towards a tight, toned waistline!
There you go, the 13 best home workout for the tummy of your dream. Remember to follow these exercises regularly and following the steps we have put out for you. Don’t push yourself too harsh instead enjoy doing it. Have a happy workout, lovelies!