10 min ABS workout during Quarantine

10 min ABS workout during Quarantine

Hey friends! on the public demand me and my team made new article on the home workout abs. In this article I have a some home workout for abs.

It does not required more time but only 10 minutes. 

Within the current situation the exercise is extremely must and within the of coronavirus pandemic, the entire world is in quarantine. during this quarantine many gyms and clinic also because the playing ground is closed. numerous people thought to exercise reception but they're doing now that the because of doing. 

So for that do not get tension because we are here to inform you the house exercise. we made a replacement article on exercise just for you. so don't be concerned and just read the article and do the exercise one by one given below.

I am not a doctor I'm not a nutritionist or a dietitian or a private trainer so please if you've any medical condition if you've any illnesses confirm you consult knowledgeable these articles are for well I assume entertainment slightly little bit of education and sometimes just motivational so anyway 

let's start the article this is often my some exercise to manage your health during the days like this. I mean a quarantine situation. as I discussed above this exercise is just for straightforward health exercise to less hard. this exercise keeps you fit and healthy. 

1. concentration crunches 

concentration crunches 

How to do:

step 1: lie on your back. Plant your feet on the ground , hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
step 2 :Exhale and lift your upper body, keeping your head and neck relaxed.
step 3: Inhale and return to the starting position.

Safety tips

Use your core to boost your upper body. If the movement comes from your head or neck, you’ll increase the danger for injury.
Move during a slow, controlled manner. Rapid movements won’t engage the proper muscles.

You can place your hands behind your head, but this will strain your neck. It’s best to undertake this hand placement after you’ve mastered the right form.

2. plank 

plank 

How to do:

step 1: Get into push up position. For a high plank, your arms should be fully extended. If you’re a beginner, you'll start by doing a plank on your knees. If you’re more advanced, you'll try one on your forearms for more of a challenge.

step 2: Keep your palms and toes firmly planted on the bottom , your back straight, and your core tight.

step 3: confirm your body is during a line while you’re in plank position. Don’t let your back or head sag.

step 4: Hold your plank for the predetermined time. If your form begins to travel at any point, drop to your knees or stop until you’re able to return to plank position.

Rest 15 SECOND

3. leg raises 

How to do:

step 1: Lie on your back, legs straight and together.

step 2: Keep your legs straight and lift all of them the high to the ceiling until your butt comes off the ground .

step 3: Slowly lower your legs backtrack till they're just above the ground . Hold for a flash .

step 4: Raise your legs copy . Repeat.

4. Russian twists

How to do:

step 1: Sit on your sit bones as you lift your feet from the ground , keeping your knees bent.

step 2: Elongate and straighten your spine at a 45-degree angle from the ground , creating a V shape together with your torso and thighs.

step 3: Reach your arms straight call at front, interlacing your fingers or clasping your hands together.

step 4: Use your abdominal to twist to the proper , then back to center, then to the left.

step 5: this is often 1 repetition. Do 2 to three sets of 8 to 16 repetitions.

 Rest 30 SECOND

5. high plank 

high plank 

How to do:

step 1: Get into the highest or start of a push up position. Keep your palms and toes firmly planted on the bottom , your back straight, and your core tight. A saggy back or bottom during a plank may result in lower back pain afterward , so make certain to not compromise your form. don't let your head sag.

6. side plank 

 side plank 

How to do:

step 1: Lie on one side. Ensure your elbow is directly underneath your shoulder, together with your arm flat.

step 2: Keeping your knees on the bottom , stack your legs and lift your hips.

step 3: Try placing your hand on your hip or raising it straight toward the ceiling.

step 4: Squeeze your flutes as you hold for 30 seconds to 1 minute.

7. next side plank

How to do:

step 1: Lie on one side. Ensure your elbow is directly underneath your shoulder, together with your arm flat.

step 2: Keeping your knees on the bottom , stack your legs and lift your hips.

step 3: Try placing your hand on your hip or raising it straight toward the ceiling.

step 4: Squeeze your flutes as you hold for 30 seconds to 1 minute.


Rest 30 SECOND

8. concentration crunches

 concentration crunches

How to do:

step 1: lie on your back. Plant your feet on the ground , hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.

step 2 :Exhale and lift your upper body, keeping your head and neck relaxed.

9. sit up

sit up

How to do:

step 1: lie on your back.

step 2: Bend your legs and place feet firmly on the bottom to stabilize your lower body.

step 3: Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck.

step 4: Curl your upper body all the high toward your knees.


 Rest 15 SECOND

10. butterfly crunch 30

How to do:

step 1: Lie on your back together with your knees open and therefore the soles of your feet together (in a butterfly position). ...

step 2: Exhale and convey your hands and knees toward one another , performing a full-body crunch. ...

step 3: Slowly lower your arms and feet back to starting position to finish one rep.

11. Russian twist 

How to do:

step 1: Sit on your sit bones as you lift your feet from the ground , keeping your knees bent.

step 2: Elongate and straighten your spine at a 45-degree angle from the ground , creating a V shape together with your torso and thighs.

step 3: Reach your arms straight call at front, interlacing your fingers or clasping your hands together.

step 4: Use your abdominal to twist to the proper , then back to center, then to the left.

step 5: this is often 1 repetition. Do 2 to three sets of 8 to 16 repetition



Exercise plays very a crucial role in our body also as for our fitness. exercise helps to extend your concentration, fitness, health, stamina, and thus the foremost vital the immunity power. 

To increase your immunity power during this quarantine we've to undertake to exercise. but sort of the points i'd wish to elucidate to you that the exercise is extremely help full for our health also as dangerous for the body if you are doing not do the exercise properly. so take it seriously also take it freely because exercise must do with free mind. 

Before starting the exercise i would like to inform you that before doing the exercise we've to undertake to do the warm up and thus the stretching. 

But not only this exercise but many exercises is there that I'm not showing you here if you'd wish to determine that exercise then just attend the very best of the article and see the article that you simply simply want to undertake to consistent with you.