FIT2FIRE

Get a perfect Abs in 30 days

1.Scissor kick

The scissor kick exercise works your core muscles,abs, glutes, quads and adductors. Engaging your core muscles is what allows you to “flutter” your legs up and down. The core muscles include the rectus abdominis
You should do 25 in each sets you should do 3 sets and you can increase after some time.

2.Lying leg raise

Lying leg raise are effective since they engage your thighs, hips, and lower abs muscles. They are easy to perform and do not require special equipment. This exercise helps to get rid of belly fat, tone thighs and build abs as well. If you perform lying leg raise regularly, you can prevent back injuries and back pain.
It depends on you for how long you can raise your leg

3.Reverse crunches

It exercises the full length of the rectus abdominis muscle (the six-pack muscle), getting to the deep lower abs. This bodyweight exercise is easy to add to any abdominal or core workout or use as part of a total body workout.
As a beginner you should do 10 each sets you should do 5 sets

4.Toe touch

Stretching out your lower back and hamstrings via toe touch also helps to boost circulation, meaning that post-exercise repair is speedier and more efficient, and the more blood and oxygen you get to your joints, the better for long term mobility and well as short term gains.
And also help in the growth of the abs and stretches your body as a beginner you should do 11 times in 5 sets per day it is benifical to you to do .

5.Mountain climber

Mountain climbers are great for building cardio endurance, core strength, abs, and agility. You work several different muscle groups with mountain climbers—it’s almost like getting a total-body workout with just one exercise.
You can do it for long you can do it . It is very helpful for body specially abs.

6.Oblique leg raise

The Side Oblique leg raise is an exercise that primarily targets the Oblique  muscles. This exercise is performed lying down with no equipment needed other than a mat. In addition to strengthening the Oblique leg raise muscles, this movement also works the core and other supporting abs muscles.

7.Bodyweight crunches

One of the most   bodyweight exercise is its ability to improve your cardiovascular endurance and muscle strength all at once. Frequently changing your position keeps the heart rate elevated, while bodyweight and gravity work together to strengthen muscles.
It is one of the main exercise which is very beneficial for the abs muscle it totally depends on you that how much you can do but always remember you should increase numbers of doing because then it is most beneficial..

8.Slide plank

The Side Plank primarily strengthens the obliques, which are located next to your abs on both sides of your body. However, this is a full-body exercise that also trains the muscles in your hips, chest and shoulders.
it totally depends on you that for how much time you can do it. As a beginner you should do it for minimum 2 minutes.

9.Plankups

It will help you to understand..

The push up plank strengthens your core, chest, and triceps. It’s a great exercise to help increase your push up strengthMake sure to keep a strong plank position and a neutral spine the whole time. Squeeze your legs and glutes to keep your hips as stable as possible. To increase the challenge here, focus on keeping your hips square the entire time. Lower yourself down onto your forearms and press back up to your hands while keeping your body as stiff as a board.

Complete this exercise nice and slow to get the full benefit. Avoid rushing.it is same as plank but it is very useful for the making and growth of the core abs muscles

10.bicycle crunches

This exercise will help you bulid such six packs while never go unnoticed no matter where you go and you will do this all by burning body fat around your abdominal area and by defining all major muscles groups around abdominal
Bicycle crunches results will be incredible and you will love this ideal workout .

11.V Sit

OR

The V-sit an effective way to target the rectus abdominis, external obliques, internal obliques, and hip flexors while improving core and trunk balance. You are not alone if you are unable to do more than 10 to 12 of the V-sit ab exercise before you reach failure. Feeling the burn means the exercise is working.

Building your core strength, balance, and coordination can help you maintain good posture, catch yourself to avoid falls, and perform better at a variety of physical activities. 

1. PUSH-Ups

A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus

You should do 10 push ups in 5 sets it will very beneficial if you this as a beginners

2. Plank

The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.It will help you in growth of your abs, shoulder, chest minimum time you can start it is 2 min and do 5 sets daily

3.skipping rope

Benefits of skipping rope:-

a.Improved Breathing Efficiency.

b.Makes your bones stronger.

c.It also increases height.

d.Burns Major Calories OR Fat.

e.Improves coordination.

It will be more benifical if you do it early in the morning..

4.Cobra pose

For Cobra Pose, lie down on your abdomen and point your feet behind you. Bring your hands next to your chest and engage the gluteals and back muscles as you curl the chest up away from the floor, supporting the shape with your arms.

5.Crunch kicks

The kick crunch warms up the legs, core, and glutes, improves flexibility and boosts your heart rate. This exercise also increases lower body and core strength and helps you burn extra calories. And it will help you to shape your abs and in development of the abs.

As the beginner you should do 25 in each sets you should do 5sets daily after a week you can see the changes I suggest you to do in the morning with the empty stomach.

6.Bicycle crunches

The faster you perform the exercise the easier it becomes but performing the bicycle crunch at a slow pace provides more abdominal stimulation. The primary muscles worked in the bicycle crunch are the rectus abdominus, hips, and obliques. Keeping your legs off the ground targets your lower abs.

7.Toe touches

Stretching out your lower back and hamstrings via toe touch also helps to boost circulation, meaning that post-exercise repair is speedier and more efficient, and the more blood and oxygen you get to your joints, the better for long term mobility and well as short term gains.

And also help in the growth of the abs and stretches your body as a beginner you should do 11 times in 5 sets per day it is benifical to you to do .

8.High knees

High Knees are a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the muscles in your legs, gets your heart rate up and improves momentum, coordination and flexibility. Because of the many physical benefits, high-knees are useful into a wide variety of workouts.

As a beginner you should do 1-2 minute in 5 sets and you can increase it after some time when you become habitual of it and it also burns the fats and it is very useful and you can do it as a warm up.

9. Jumping Squats

Jump squats increase your explosive power, improve upper and lower body strength, and burn calories faster than regular squats. Explosive power gives you the ability to take off faster and move quicker, which athletes in football,cricket.

During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up

10.Alternative leg raise

The lower abs and hips are areas that are the most challenging ones to lose excess fat fast. A workout regimen that does not require the use of equipment or a trip to the gym lets you burn fat faster in these areas. Luckily, leg raise exercise benefits include losing belly fat fast and even strengthening muscles. Below are the differen benefits of the leg raise exercise to the body.

Leg raise exercises strengthen your lower abdominal muscles. Hanging leg raises target your lower and upper abdominal muscles while floor leg raises burn fat in your lower abs. Although these are challenging exercises for beginners, repetition gets you faster results.

11.Jumping jacks

Jumping jacks is the basic exercise andcan help in building muscle strength effectively. This stands true for the muscles which are engaged in doing , like theJumping jacks calves, hip abductors, core muscles, abs, lower back muscles and shoulder abductors.

Note- You must have to be constant for the good results All the Best We know you can do it and you will Rock it 🙂🙂..