Try a 3-Minute Workout That Targets the Upper and Lower Abs

Short on time but have big ab goals? You can fit this quick session into any part of your day, and you don’t even need equipment. Try these three moves for one minute each to work the lower abs and that six-pack area; you’ll be burning up, toning, and even giving your booty some love, too.

Single-Leg Bridge

-Lay on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
-Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
-Slowly lower your body to the floor and repeat for 30 seconds on each side

Good Morning

-Stand with your feet hip-width apart and place your hands on your hips (or at the back of your head) with your elbows opened wide.
-Pull your abs to your spine and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor.
-Keep a slight bend in your knees as you hinge forward.
-Return to standing, squeezing your glutes when you are upright to reset. This completes one rep.
-Repeat as many times as you can for 60 seconds.

Arm Circle Planks

-In a plank position, reach your left arm back and then circle it overhead, bringing your palm back to the floor; repeat on the other side. This counts as one rep.
-Repeat for one minute, keeping the core stable and the belly button pulled up toward the spine.
-The wider your feet are, the more stable you will be. Do not let your pelvis drift toward the ceiling.

Source: myhomeworkoutss.com

A 5 – Minute Ab Workout For Busy Mornings

Dedicate a handful of minutes a day to getting stronger and more defined abs. Perform each of the following exercises for one minute each. If you have 10 or 15 to spare for your future six-pack, then repeat this sequence two or three times.

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Start in a traditional push-up starting position — shoulders over hands and weight on just your toes. Bring your right foot forward, bending the knee and putting weight on the ball of your foot. Switch legs, bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.For an advanced variation to work your abs more, keep the ball of your foot off the floor as you bring the knee in toward your chest. Quickly move through this exercise for as long as possible without taking a break — at least 30 seconds! Take a quick breather if need be, but pick up again until one minute is up.

Number 2: Plank With Side Step
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Start on the floor, resting on your forearms and knees, and come up into a plank position. Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, your abs pulling toward the ceiling, and your feet should be close to hip-distance apart. Once you’re in a strong elbow plank, step your left foot outward (about eight to 10 inches), keeping your core engaged and strong. Step your left foot back to the starting position. Now, step your right foot outward before coming back to center. This counts as one rep. Complete as many reps as possible for one minute.

Number 3: Bicycle Crunches

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Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Put your hands behind your head. Bring your knees in toward your chest, and lift your shoulder blades off the ground, but be sure not to pull on your neck. Straighten your left leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep (and to create the “pedaling” motion). Perform exercise for one minute.Number 4: Elbow Plank With Twist

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Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body. Place your left arm behind your head, and inhale to prepare. Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more. Return to starting position, repeat for 30 seconds, and then switch sides. Repeat series again until a minute is up.

Number 5: Tabletop Lift

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Start in a tabletop position. Your hands should be directly underneath your shoulders and your ankles underneath your knees. On an exhale, lower your hips and straighten your legs so your hips are hovering above the floor. As you lower your hips and straighten your legs, your heels will rest on the ground. Flex your toes up toward the ceiling in order to engage your legs. Hold for a complete breath, then inhale and push yourself back into first tabletop position. This counts as one rep. Perform as many reps as possible, pivoting on your hands and heels, until one minute is up.

Source:myhomeworkoutss.com

 

Mass Building Workout – 7 Exercises For an Explosive Chest

Mass Building Workout - 7 Exercises For an Explosive Chest

The easiest way to gain mass and encourage muscle growth it to focus on and target the big muscles in your body. Your pectoral muscles are the large muscle group in your chest. Many exercises that target them also build up secondary muscles in your triceps and shoulders.

For these reasons your chest or pectoral muscles are a great place to workout when trying to gain muscle mass. I’d like to share with you 7 exercises that you should incorporate into your routine which are great for building up your chest muscles.

1) Dumbbell Flyes

Lie down on a flat bench and place a dumbbell in each hand. Rest the dumbbells on your thighs and keep your palms facing each other. Raise your arms one at a time until they are point straight up with your elbows slightly bent and the weights parallel to each other and your body. That is your starting position.

Lower your arm in a wide arch until you feel a stretch in your chest. All the movement should be coming from your chest, do not move or bend your arms. Follow the same path back up and squeeze your chest when you get to the top.

2) Bench Press

Lie down on a flat bench with a barbell rack. Line up in the center of the bench and take a grip shoulder length apart. Make sure your hands are evenly spaced. Push the bar up and out of the rack and bring it in line with your mid-chest. Slowly lower the bar until it touches your chest and then push it back up for one rep.

You can lift a lot of weight with this exercise, just make sure to stay safe and have a spotter behind you.

3) Push Ups

Classic exercise you can do in the comfort of your own home. Lie on your stomach with your hands shoulder with apart, palms on the ground. Push up keeping your back and legs straight, no sagging in the middle! Up and down is one rep. Alter the distance and angle between your hands to work different parts of your pectorals.

4) Pec Deck Butterflys

Sit down at the Pec Deck machine. Position your chair so that your arms are in a slightly bent L shape when you grab the handles. Bring both arms together and squeeze in the middle. Then return to starting position.

5) Pull Overs

Great exercise to extend the rib cage. Lie perpendicular to a flat bench. Only your shoulders should be on the bench, feet are flat on the floor. Use both your hands to hold one dumbbell. Arms should be bent at the elbow and weight should be directly in front of your face. Extend your hands backwards and down, then pull back up for one complete rep.

6) Dips

This is an excellent compound movement that works your chest and arms. Find a set of dip bars and position yourself on them. Keep your knees bent, legs crossed at the ankles and lean slightly forward. Lower yourself down, then lift back up slowly for one rep.

7) Cable Crossovers

Find a pulley machine which has one pulley on each side. Move each pulley into the ‘high’ position. Reach out and grab each handle. Stand up straight with your arms out like the letter T. Lean forward at your hip, keeping your back straight. This is the starting position. Then bring your arms together and down, squeezing your chest at the bottom when they connect. Slowly return to the start for one rep.

Source:www.gymworkoutchart.com