Crunch-Free Workout for Abs That Takes Only 15 Minutes

crunch-free-workout

Here is the truth, according to the experts, crunches aren’t going to help you to slim your midsection. This condition applies if your belly is protruding because of diastasis recti, which occurs because of weight gain, exercising improperly or pregnancy. According to a fitness expert from New York, in order to control the belly, you need to work on your core entirely which means the muscles in abdomen. Here are some exercises to overcome this problem. To get the max benefit from it, perform it minimum three times in a week.

Seated Squeeze

Put one hand below the navel and other on upper stomach. Expand your belly by inhaling. Exhale and contract your abs toward your spine. (It’s the initial position). Now, draw your abs even more deep towards the spine and count till two, then move back to the initial position and count to two. Perform hundred reps.

Squat with Squeeze

(A) Place your back on the wall with feet in front. Hold a pillow or a playground ball between your knees. Expand your belly by inhaling. Exhale and contract the abs. (B) Go down with bending your knees like in a squat. Press the ball between your thighs while contracting your abs towards the spine. Continue for 20 squeezes then return to initial position.

Head Lift

(A) Lay down on the floor with your back on the ground, bent your knees and keep feet flat on the ground. Expand your belly by inhaling. Exhale and press your abs towards the spine. (Imagine your core is tied with a scarf, and the muscles in your abs are pulled together). (B) Raise your head from the ground while tucking your chin, for two counts. Then return back to the initial position and count two. Do it ten times.

Wall squat

(A) Stand in front of a wall, with a stability ball, with your back facing the wall. Place the ball on your lower back and hold it against the wall. Expand your belly by inhaling. Exhale and contract it towards the spine. (B) Go down with bending your knees like in a squat. Stand right back up with contracting your abs towards your spine. Continue for 20 reps.

Core Contraction

Use a chair or bench to sit and place both of your hands on your abdomen. Expand your belly by inhaling first. Then exhale out and contract it. Feel your abdominals and try to think you are contracting them towards your spine. Keep the contraction for 30 counts; don’t stop breathing, count out loud and exhale. Continue it with ten small squeezes.

Upright Push-Up

(A) Stand in front of a wall at arm’s length, and place the palm on the wall. Expand your belly by inhaling. Exhale and contract it towards the spine. (B) Perform push-up on the wall like regular push-ups. As you are returning your body from the wall to the initial position, contract your belly more deep towards the spine. Continue for 20 reps.

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