Simple Keep Fit Exercises to do at Home





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Abdominal Crunches


The basic ab crunch is the most important exercise you will do for developing your abs.

1. Lie on your back.

2. Place your hands behind your head and bend your knees to support the lower back.

3. Using slow movements, raise yourself up using your abs. Keep your lower back on the floor. Slowly exhale when you reach the top. Inhale as you lower yourself down to the floor.

4. Repeat.

Do the above 30 times and then rest for 1 1/2 minutes. Do 4 sets with rests between each set.


Ab Crunches - Relaxed Ab Crunches - Crunched

Doing Ab Crunches Correctly


The most popular and important exercise for flattening your abs is the abdominal crunch. The problem is, many people are doing their ab crunches incorrectly.

Ask yourself these questions:

Are my abs growing? - This is the money question. If your abs haven't improved after four weeks of hard ab crunches then you must be doing something wrong.

What muscles are sore the day after? - Which muscles are sore the day after an ab crunch session? If your arms, back, or neck are sore then it is a sure sign that your technique is off.

Here are some tips to make sure that your ab crunch technique is correct:

Keep your lower back on the floor - Make sure you don't sit the whole way up. Your lower back should be pressed against the floor.

Go slow with your crunch - Going slow will make sure that your ab technique is correct. When you first start your ab crunch routine concentrate hard on getting it right and then it will become second nature.



Leg Flutters


1. Lie on your stomach and lift your head up.

2. Keep your arms at the side parallel with your body and have your palms facing upwards.

3. Lift your knees and feet off the floor and flutter your legs up and down for 20 seconds.

4. Rest for 30 seconds.


Leg Flutters Exercise

Trunk Twists


This exercise not only develops the love handle region but is also a good cardio exercise.

1. Stand upright with your feet a foot apart and relax the knees.

2. Keeping your hips and legs stable, twist your torso to the left.

3. During the twist, swing your right arm across your body as though you were punching somebody.

4. Immediately, twist your torso to the right swinging your left arm across your body in a punching movement.

5. Repeat 100 times.


Trunk Twists Trunk Twists

Stomach Vacuum Exercise


The stomach vacuum exercise involves contracting some of your internal abdominal muscles, in particular the transversus abdominis muscle. It has little effect on the "six pack" muscles which are trained using ab crunches and other core exercises.

The transverse abdominal is a much neglected muscle, but it is also a very important muscle as its function is to stabilise the lower back and provide balance during heavy lifting. And of course, it also flattens the stomach!

The vacuum exercise consists of exhaling all the air in your lungs while simultaneously sucking in your stomach. Here are the instructions for this exercise:

1. Stand up straight.

2. Bend over slightly with your hands by your sides.

3. Push out all of your air, lifting your upper body as you exhale. Pull your stomach in as you do this.

4. Hold your stomach in for 5 to 10 seconds.

5. Do about 10 reps.


Stomach Vacuum Exercise Stomach Vacuum Exercise

Reverse Stomach Crunch


1. Lie on your back with your palms facing downwards by your sides.

2. Bring your knees in towards your chest until they are bent to a 90 degree angle.

3. Cross your ankles.

4. Contract your abs so that you curl your hips off the floor.

5. The movement is very small. Make sure that you use your abs and do not swing your legs.

6. Repeat.

Do 12 to 16 reps. Do 1 to 3 sets.


Reverse Stomach Crunch

Bicycle Exercise


1. Lie face up on the floor and place your hands lightly behind your head.

2. Bring your knees into your chest and lift your shoulder blades off the floor.

3. Bring your right elbow towards your left knee as you straighten the right leg.

4. Do the same on the other side.

5. Alternate sides in a 'pedaling motion'.


Do 1-3 sets for 12-16 reps.


Bicycle Exercise





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