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.
FIT2FIRE 