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At home workouts for abs

At home workouts for abs

When I started my fitness journey I hated working at home and loved working at gym. Gym is the right environment and gives you that motivation, you really can’t be lazy at gym while at home you can easily give up. I skipped on workouts at home so many times in the beginning it is quite embarrassing when I think about it.

But at home workouts are perfect

to be able to skip them. But they can also be great because at the gym it can be scary and also so many people who likes that? While at home you might skip workouts, but then the times you do workout you start building the habits and the motivation for it which at the gym I can’t say it is the same. But what I find hard at home workouts is finding the right one. At the gym you have a trainer that can help you with that, while at home you got to try and figure which one is good. Well you don’t have to worry about that anymore because I have great at home workouts for abs.

Workouts explained:

So the workout has two circuits each circuit has four exercise and you need to do each circuits twice so that means you need to do all 8 exercises twice which is in total 16 exercises and will last around 20-40 minutes

At home workouts for abs:

Circuit 1:

 Ab bike 60 reps (30 each leg)

  1. Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.
  2. Contract your core muscles, drawing in your abdomen to stabilize your spine.
  3. With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.
  4. Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.
  5. Rotate your torso so you can touch your elbow to the opposite knee as it comes up.
  6. Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.

Mountain climbers 60 reps (30 each leg)

  1. Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.
  2. Contract your core muscles, drawing in your abdomen to stabilize your spine.
  3. With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.
  4. Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.
  5. Rotate your torso so you can touch your elbow to the opposite knee as it comes up.
  6. Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.

Straight Leg Raises 15 reps

  1. Lie on your back and extend your legs straight up toward the ceiling. Rotate the legs out slightly, keeping the heels together and inner legs pulled in the center line, in Pilates stance. Point the toes. Place your hands behind your head, keeping the elbows wide and chest open.
  2. Inhale. On the exhale, pull your abdominals down to the floor. Allow that motion to press your lower back into the floor as you curl your upper torso up off the floor. You will maintain this core strength torso position throughout the exercise. You are now in the starting position.
  3. Inhale. Keeping abdominals pulled in and pushing your back into the mat, lengthen your legs out of your hips. Begin to lower your legs slowly. The lowering motion should take longer than the lifting motion. You can lower the legs in three stages as a variation, lowering the legs a third of the way toward the mat, pausing, and lowering another third.
  4. When your legs are lowered as far as you can while maintaining control and alignment, pause.
  5. 5.Exhale and lift your legs to the upright position with a firm and controlled effort, deepening the abs as you return the legs upright.
  6. Check your position: Pilates stance, open chest, wide elbows, abdominals pulled in

P.s this one is one of my favourite at home workouts for abs

Straight leg sit ups 20 reps:

  1. Start by lying straight on your back on the floor, with both arms extended above your head. Engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
  2. Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off of the floor. Ensure that it is your abdominals that initiate the movement, and that you do not use your arms to ‘swing’ your torso up.
  3. As you sit up, reach forwards with your hands and touch your toes (or the action of). Slowly release your arms and torso to return to starting position. Repeat for the specified number of repetitions.

At home workouts for abs:

Circuit 2:

Commandos 30 reps (15 each leg)

  1. Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
  2. Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.
  3. Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for the specified number of repetitions.

The Commando – also known as a commando push-up – is a compound exercise that works out your shoulders, chest, arms and core.

Because commandos require just your bodyweight and absolutely no equipment to perform (though a mat will be much more comfortable on your elbows if you’re exercising on a hard floor), they can easily be incorporated into any style of training whether you’re working out at home, the gym or outdoors.

This exercise is also great for keeping your heart rate elevated and strenghtening your core when included in a high intensity workout.

Commando alternatives

If you find the commando exercise challenging, you can modify this exercise to make it easier by performing it with your weight on your knees rather than your toes.

Tricep Dips 15 reps:

  1. Begin seated on a bench. Place your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards. Shift your glutes forwards off the bench. This is your starting position.
  2. Inhale. Bend your elbows to lower your glutes towards the mat, ensuring that your shoulders, elbows and wrists remain in line with one another.
  3. Exhale. Once you have created two 90-degree angles with your arms, push through the heels of your hands and extend your arms to return to the starting position. Avoid using your legs to assist you and always try to maintain an upright position. Repeat for the specified number of repetitions.

Tricep dips are one of the most effective bodyweight exercises for developing and defining your tricep muscles. This exercise can also be performed with any stable bench or step.

This workout is great also one of best at home workouts for abs!

Lay Down Push Ups 15 reps

  1.  Lie on your stomach with arms out in front of you and legs straight behind, with toes pointing to the floor.
  2. Placing both hands either side of your chest, extend your arms and lift up into a push-up, resting on the balls of your feet. Lower your body slowly back to the floor. Keep that back straight.

Straight Leg Jackknifes 20 reps

Lie flat on the floor with your arms and legs extended. Your arms should be lifted so that they’re above your head. Make sure your spine is in a neutral position so your lower back isn’t arched or rounded.

If you’ll be exercising on a hard floor, lay down an exercise mat before you begin.

Take a deep breath before you begin. Breathing properly is an important part of exercise. By remembering to inhale as you release and exhale as you contract, you’ll ensure that your muscles are getting plenty of oxygen as you lift weights. This is important to help prevent muscle cramping and hernias.

Exhale and contract your abs, raising both arms and legs. Try to keep your legs straight and bring them up so they’re at about a 35-45 degree angle to the floor. At the same time, bring your arms up and over your head so that they’re parallel to your legs. Your upper body should be raised slightly off the floor.

Bring your head off the floor at the same angle as your torso. Don’t tuck your chin into your chest or let your head fall back, as this can cause a neck injury.

Use slow, controlled motions so you don’t injure your back.

Hold yourself in this jack knife position for about 3 seconds. By counting to 3 while you hold this pose, your abdominal muscles will get the full benefit of the workout. Static workouts like this can increase your strength and stability.

Inhale as you lower your arms and legs slowly to the starting position. Take a deep breath, then slowly return your arms, legs, and torso to the mat. Try to keep your arms and legs as straight as you can as you lower them, although it might be hard to not bend your knees slightly.

Warning:

If you are beginner I would decrease the reps for 60 reps do 30 reps for 20 do 15 reps and for 30 reps do 20 reps. For first time try out and if you feel tired take a break. This one is really great for abs and I would say is interesting to do for anyone. Try to change up don’t do this one every week this way you will be challenging your body. I will try to give you another workout as soon as possible so you have more options. If there are any questions please write me

PS: this explanation for workouts I took from profession trainers like Sweat so I am sure you know what you have to do, since I am not a professional maybe I wouldn’t explain it in the right way!

Happy training to you all

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6 Benefits of eating healthy

6 Benefits of eating healthy

Eating healthy

can come across very bad because of toxic diet culture and how they use it to promote their products. Toxic diet culture refers to eating healthy so you lose weight and get your dream body but that is so wrong. This actually makes me laugh so hard. Like no food in the world will make your body look different than how it is suppose to look. Food is there to keep your body going and definitely can’t make you fat or skinny. Eating less for sure won’t make you skinnier, it will just make you tired and depressed.

Because we need food

and vitamins that are inside the food we eat. Eating a lot won’t make you feel bad, but food unhealthy will. Remember you are putting this inside yourself, so be aware of it, because if that is shitty it will make you feel shit. Eating a lot won’t make you have bad body image, but eating unhealthy will. Knowing you ate this shitty food can make anyone feel shitty. And yes toxic diet culture convinced us that we feel shitty because of the way we look, because we are insecure, but that is so false. No one can make you feel insecure about your body, but you!!

That is why it is so

important to keep yourself healthy and take care of your body. I am not saying you can’t never eating anything unhealthy, but to be aware of it. If you ate only healthy all the time that would be unhealthy too. It is all about finding a balance. You definitely should eat once a week something sweet, but don’t over do it. That is the key, take it easy. So I also know that can be hard when you have habit of eating unhealthy. So I will give you view reason why it will beneficial to you in hopes to motivate you.

Better mood and energy:

Who doesn’t love being in the best mood every, I feel having good mood you get more things done. And who doesn’t love more energy, you feel so good when you have a lot of energy. When you eat healthy you get more energy, and also not only are you getting energy but you just feel better when you eat healthy and even if you have bad day, you still have great mood.

Improve memory and brain health:

Yes that is right if you have been forgetting a lot of things lately you might rethink your eating habits. All these unhealthy meals are more damaging to your brain than you think. There is a reason they are called unhealthy, they contain a lot of toxic ingredients that are not good for you. And as I said it is fine to eat little bit of that, but if you keep eating and that becomes habit that won’t be good for you. Isn’t it the best feeling when you remember everything, when you know your brain is good. This can also help you have a clear mind and will be able to think better.

Heart Health:

You probably heard about debates and how sugar can cause it and it is not a lie it is really true. Sugar is very damaging to your heart, and heart is the main thing when it comes to your body. If your heart is not working well, then you should really be worried. So to avoid that and to have trouble having to go to doctors and worry about our health, how about we cut out the sugar or just little bit so it doesn’t damage your heart. When heart is good, you are in peace too!

Reduce risk of cancer:

Nowadays we anyways have high risk of having cancer so why miss a chance of reducing it. By eating unhealthy and having unhealthy life style you do risk having a cancer. As I mentioned unhealthy food has very bad ingridents that can damage your body and your health even to the point of you getting a cancer by just being unhealthy. There has been many studies that suggest eating a lot of unhealthy food can cause you to get cancer. So why risk your beautiful and healthy body? Dark berries are perfect to reduce a risk of cancer!!

Clear skin:

Well you might not this, but eating healthy can clear up your skin. By having healthy life style and eating clean, your skin becomes clear. Wonder why your acne won’t go away, or why skin has so many spots it might be because of your unhealthy eating habits. The healthy food have ingredients that will improve your skin which is another reason why you should eat healthy. You will feel good and your skin will glow!

Your confidence will go up:

I don’t care what people say, but I feel sometimes we feel insecure because we don’t take care of our body. Maybe this is your body saying you need to take care of it, when you don’t treat it well of course you will feel insecure. It is important what you put in your body, so your body will feel good and therefore no matter how you look you will feel good and confident in your body. Remember it is the only body you got, so please take care of it!

I know sometimes it can be hard to cut off habits you had for long time, but realise it is not doing you any good. It will damage your health and your body image, so it is not worth it. There are enough delicious healthy food you can choose from without damaging your health. Once you realise how powerful it is to be healthy, you will not want to go back. I will be writing in upcoming article how to cut off unhealthy food and become more healthy so stay tune for that.

Hope you learned something from me today!

Found if you have unhealthy habits?

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Wonder how to boost your energy? Here are 9 ways to boost your energy

Wonder how to boost your energy? Here are 9 ways to boost your energy

Lately I have been feeling very tired, and even though in the winter time I tend to be tired I kind of didn’t like it, because I really love the feeling of getting things done and I couldn’t. So I set myself to mission to try to bring back my energy. I am lucky enough that I get my energy pretty fast, but I still wanted to learn how to boost my energy and get back my motivation. It is the best feeling ever when you are motivated. So then I started researching and tried many methods and will be sharing these methods with you guys. I will tell you how well they worked and if I recommend them or not. So let’s get started:

Comment down below if you have any suggestion on how to boost your energy

Get more sleep:

This is something not everyone thinks about when it comes to boosting their energy, but it no brainer. Sleeping is what gives you energy, so if you don’t have enough energy you might rethink you sleeping schedule. Maybe have trouble sleeping or maybe you need extra hour of sleeping, or maybe you just need more sleep to boost your energy. So I tried this by giving myself one extra hour of sleep and it really did help out a lot. Before I would be waking up lime zombie and now I am very much rested. After a week I went back to my usual sleeping schedule so you don’t have to do it forever, just to boost your energy. I 100% recommend this

Reduce stress:

You might be surprise how much energy stress can take from you. By having stress it is very usual that you lose a lot of energy. So try to reduce stress, and I know it is not easy, you can’t control stress. Maybe think about what is causing a stress in your life. Is it a friend? Maybe distance yourself from them for a bit. Is it work? Try not to worry too much about it and say to yourself everything will be fine. I tried this method by always counting to 10 when I felt I was annoyed or stressed about something. I also kept saying to myself everything will be fine and it was really fine. I try to stay calm in bad situation and it really worked well. This method can be good for you even in long run so I really recommend it!

Move more:

Doctors really know what they are doing when they say working out is good for your health. By working out you can really boost your energy. You are burning away all the negative energies and replacing them with positive energies. By working out you are taking care of your body, therefore you are taking care of your body. You keep your body going and because of that you will boost your energy. This method is great, but it is not something I needed to add to my daily routine, because I already workout 5 times a week. But from working out so much I can highly recommend you try it.

Avoid smoking:

Smoking might be fun for you, but it is not fun for you body. In a way by smoking you are killing your body. You are putting negative energy into your body. So smoking can take away your energy and you would be more tired. By not smoking, you keep your body clean and give your body more energy. By how I talked about smoking you can assume I am not a smoker, not really something to add to my routine. But from someone who has never smoked, I highly recommend it!

Limit Alcohol:

Alcohol is all fun, but it can be very bad for your health. There are a reason why doctors don’t support alcohol, it can damage your health a lot. It is fine when you have glass of wine once in a while, but drinking every day couple of bottles can’t be good. And alcohol is draining our energy and that is why we feel so tired when we drink a lot of alcohol. When drinking alcohol becomes a habit that can cause you to be tired. So trying to drink less alcohol or not at all for a while until you get energy back, can really help you out.

Also when you don’t drink alcohol you immune system gets stronger, which can boost your energy too. I am someone who likes to drink alcohol, but under the control of course. But since I was feeling tired, I cut it off completely and it was amazing for me. I didn’t drink alcohol for three weeks and I it really helped me. I also noticed my immune system got so strong and that is another plus. So just try it don’t need to cut it off forever for just until your energy is back to normal.

Take a look at your eating habits:

What you put into your body is very important. That is why doctors suggest we limit sugar because it is not good for our body, it is not even about us getting fat, but it is simply for our health. What you eat can impact your energy. So take a look what you have been eating. Have you been eating a lot of sugar? Maybe slow down with sugar! Have you been eating a lot of take away and fast food? Also maybe try slowing down with it.

Maybe try new healthy recipes instead. Trying eating a lot of fruits and try making your own food. This way you know what you are taking. I have been eating health for view years now. I try eating a lot of healthy salads, fruits and have cut down the sugar and it has been so good to me. Probably because of that I am able to bring back my energy. Your body will feel amazing about healthy food and so will you!

Avoid added sugar:

Coca-cola and chocolate can boost your energy for thatmoment when you feel tired, but for long term it will do more harm than good. I mean once in a while you can take added sugar it is all about balance. If you eat only healthy food it won’t be good either, you got to find balance between healthy and unhealthy. How about to do view exercises to boost your energy instead of taking added sugar, or water can help you too. Since cutting down added sugar my energy has been better

Stay hydrated:

Water is so important to drink and you should be drinking a lot of it. I know I am guilty too I always forget to drink water and by drinking a lot of water you can boost your energy. For one week I drank two bottles in the morning and two bottles in the evening and it made me have more energy. So I highly recommend you do it and make it an habit!

Be social:

This one might seem odd, but it is so important to have connection with other people. Having other people around can motivate you, sometimes we lack energy simply because we don’t have people around you. When you have someone around who is full of energy and positive, they will give you that and the same goes to people who lack energy and are negative. It is important to have positive people around. I am telling you talking to someone when you have bad day, can make your day better. Sometimes we lack energy simply because we are going through some stuff. So try to keep positive people around and try to avoid negative people.

These are very easy and quick and you can easily implant them in your daily routine. I get it sometimes it can be hard to motivate yourself to do it, but trust me you feel so much better after doing them. By simply trying some of these methods your energy will be back in no time.

I made quiz for you guys to test yourself and see how tired you are so you know if you need to use more methods or just maybe one:

Click here for quiz
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9 Unspoken rules about finding workout for you

9 Unspoken rules about finding workout for you

Starting to workout

from stretch is never easy. You and our body are getting used to it and it can sometimes be hard to push yourself. So many are quick to give up too soon before they even see any results. But sometimes it is not even you, it is the workout that you are doing that made you give up. So many times we tend to start doing certain workout because the company advertised it as being easy and that you will see quick results, which can’t be true. That workout might be easy for some people, but hard for others. Also if someone said to you, you will see results quickly they are laying to you.

Your body needs time to

adjust itself to this lifestyle so it will never be quick. It will take at least 3 months for you to see the results. So we chose the workout that was advertised to us instead of trying out many workouts and see what you enjoy the most.  Because when you do workouts that you really enjoy, you won’t give up. It won’t matter to you if you see results or not. Just think about it, anything you do that you enjoy, do you really care how quickly you see results? I am sure your answer is no, because enjoying what you are doing is enough. So now you are wondering but how do I find workout for me? Well I got you, I made list of unspoken rules that will help you in a way to find workout for you:

Don’t look for workout for quick weight loss:

Your goal for working out should never be to loss weight. First if you have mindset like this one, you will never see results. Being too focused on something can never be good. Also this goal is coming from place of having negative thoughts about your body and that will never help you with seeing results. If you feel negative about your body, you need to work on overcoming the negativity before you start working out.

Remember your body

has been there for you from day one and has been there with you for bad and good things and never left you. Appreciate it and also know that your body is designed just perfectly for you. When you are happy with how you look, you will more likely lose weight. Instead of looking for workout for quick weight loss, look for workout that will get you in shape and make you stronger. Seeking for workout that will always get you excited. Working out is more than just losing weight, it can do even more for you!

Experiment:

You can’t know what workout is for you, if you never tried anything. Before I found my workout I tried so many so just wasn’t having any fun. But trying out different workouts will give you idea what you don’t like, so this will help you with finding your workout. Be aware how you are feeling during that workout. Are you counting minutes when the workout will be over? When it is yes, well that workout for sure is not for you. Of course give that workout a week before quitting, but don’t be afraid of quitting because if you are not enjoying the workout it is not worth it.

Write down your strengths and weaknesses:

When you used to sports when you are younger or at the gym class what was something you were good at. For example were you very strong or more flexible? And also look at it right now what do you feel are your strenghts and weaknesses? Knowing that can also help you find your workout. Because you are more likely to enjoy doing something that you are good at and that comes easy to you instead of something you are not good at.

Be in the environment: 

What I mean by this, is go to the gym and feel that energy, go to the park where people workout. If you have group of friends who workout, ask them to workout together. See what they are doing and ask them why they like these workouts. Hearing from other people can also help you out. And being in this environment can also open your eyes to what workout you are going to enjoy. I would even take view classes and this way you can experiment and but also feel this energy.

Become closer to your body:

As I said before you even think about working out, you need to accept your body. You need to accept that you body is beautiful no matter what. You should never start working out in hopes to love your body, that should come before working out. You need to take time to learn to accept and love your body the way it is. And also you should also get to know your body, learn how to listen to your body and its needs. Because our bodies are constantly telling us things, but not everyone can hear their body. It is important to listen to your body, to know when your body had enough. When you are able to listen to your body, you can also easily find the workout for you because your body will be obvious if that workout is for you or not.

Learn from experts:

Go online, search on google, search blogs and on social media for fitness experts. People who are well known in this industry. Of course so many assume they are experts when they clearly are not, but I feel you will know if they are experts or not. By what they are saying and also by what others are saying about them. Listen to what they have to say. See what they have to say is great workout for example for introverts or extroverts. Or maybe great workouts for someone who wants to build muscles or wants to get into shape. This for sure will bring you closer to finding your workout.

Write down your goals:

By knowing your goals you will know where to look for your workout. You really need to set your goals straight otherwise you will be all over the place. Is your goal to get fit then you would look for this type of workouts, you will go and search for trainers that offer these kind of workouts.

Do research before:

There are so many people offering workouts and giving you empty promises, please don’t follow for it. Do research and find the experts for these kind of workouts and then do research on these experts how well known are they and how successful their programs are. Because anyone can say their program is successful, but that doesn’t mean it is true.

Take a quiz:

And finally the last step would be to take this quick and easy quiz that I made for you guys, that will somehow give you idea what workout is for you and will bring you closer to finding your workout.

Click here for quiz

 

Finding your workout will be a process, it will take time but it is well worth it. Always getting excited before every workout is just such an amazing feeling. Never missing another workout because you enjoy it so much, therefore you will see results quicker. The workouts won’t feel like workouts anymore, it will feel like hobby you really enjoy doing. And after workout you will feel good for being productive and will have so much energy. Hopefully this will help you find your workout so you can get started.

Lot of love and hugs
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