Exercising your abdominal muscles not only contributes to a sculpted stomach, but also improves balance and relieves back pain. So stop skipping your abs
train and introduce these 5 simple but rewarding abdominal exercises into your exercise regimen. And what is more? They are recommended by fitness expert Yasmin Karachiwala who has trained many Bollywood stars including Deepika Padukone, Nora Fatehi, Alia Bhatt, Bipasha Basu and Katrina Kaif.
Ergo, we obviously took notes when the fitness guru posted a new workout routine on her Instagram account.
The beauty of this simple crunch circuit is that it can be done anywhere, anytime. The only prerequisites you need are an exercise mat and some enthusiasm. Don’t you believe us? See for yourself.
5 abdominal exercises from Yasmin Karachiwala
1. Sit down to spin
The exercise begins by lying down on the mat with your arms positioned above your head. Now sit down and twist by bringing your left elbow and right knee together. During the next rep, roll to the other side, alternating elbow and knee. Engage your abdominal muscles during each crunch because muscle toning is a ‘quality over quantity’ process. Still, do at least 15 reps on each side!
Before moving on to the next abs exercise, here are some scientific “gyaan” for you. A 2016 study report indicates that women who could do sit-ups were
less likely to suffer from age-related muscle loss.
2. Supine kicks
Did you know that supine means ‘lying on your back’? That is the position in which you should lie down for this abdominal exercise. These kicks will not only work as one of the most effective abdominal exercises, but also engage your lower back muscles and hamstrings. Remember to keep your palms on the ground and lift your butt as you kick. After the kick, bend your knees, keeping your calves parallel to the ground, and rest your glutes on the mat.
Do this 20 times!
Check out how to do these ab exercises in this video by Yasmin Karachiwala!
3. Side Plank Twist
When you hear the words ‘ab workout’, a plank is probably the first exercise that comes to mind. That’s right. Planks can tighten your core muscles like few other moves can. In this planks variationKarachiwala begins by placing one forearm and one foot on the mat. Stack your other foot on top of the one on the ground. In this way, you will distribute the weight of your body between the forearm and the foot. As you perform the last step, make sure your other arm is stretched out to your side, perpendicular to your torso. Now twist your torso and bend your arm inward, as if you are hugging the air around you.
Doing the side plank twist at least 15 times on each side will help tone your abs.
4. Leg sitting on the bottle
For this abdominal exercise, the palms of the hands should be flat on the ground and the feet together. The goal of the exercise is to engage your main muscles raise your legs to the sides – making a semicircle with your feet. You can hold a bottle in front of you to serve as the center of the arch.
This one needs 15 repetitions on each side.
5. Floating spin of the 4
Start with your palms and toes on the ground. Keep your knees bent, but don’t let them rest on the floor. You want them to ‘float’ on the mat. Now twist, stretching one leg, let’s say the right leg, under the other. At the same time, bend the opposite arm, that is, the left arm, to the side and make sure that the elbow is perpendicular to the torso. Be sure to do it slowly to keep your balance.
Give this one at least 10 reps on each side.
How to do this abs workout?
According to Karachiwala, doing 4 rounds of these 5 exercises, with a 60-second rest session after each round, but no rest between exercises, can be perfect! Do these ab exercises at home regularly and see the magic it can do to flatten your belly fat! Of course, don’t forget to eat healthy and well!
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