If you want to get great abs and core, then Congress can prove to be a good option for you. In those who are in a desk job, the complaint of increased fat around the abdomen is quite common. If they include the crunch exercises described here in their daily routine, then they will get great results ..
Bicycle Crunch
This exercise is very beneficial for the heart. It helps in boosting heart rate. To do this, first lie down on the ground, then raise both legs at a 45 degree angle, interlock the fingers of both hands and place it behind the head. Bringing the head and shoulders side, bring the left elbow and right knee bend to the left elbow. This makes the waist flexible. It works on the side of the waist and upper core.
Cross crunch
Doing this helps in reducing the waist and reducing the fat of its side parts. It reduces belly fat and makes the waist strong. It increases lung capacity and metabolic rate. To do this, lie on your back, bend both knees and place your hands behind the head while interlocking. While exhaling, move your left elbow close to the left knee. Breathing down, then while breathing, repeat it with the second piece. In the beginning you can do this 20 times.
Longarm crunch
This crunch increases the capacity of the lunge and reduces the fat on the upper part of the abdomen. It reduces the waist and brings it to the shape. To do this lie on your back, then bend both knees. Interlock the fingers of both hands and straighten them towards the head. The way you do it is to lie down. While exhaling, you have to lift the hands, head and shoulders and lie back while taking a breath. Raise up to the upper chest only. The waist part will remain on the ground. Do not sit up completely. This can be done 20-50 times. Those who are cervical, do it after taking advice of experts.
Russian twist crunch
It strengthens the stomach muscles and works on the side. Sit up straight to do this. Join both hands in front of the chest. Raise your sitting legs upwards in the air at a 30 degree angle and bend your knees in the air. Interlock the fingers with both hands while straightening them. Then exhale, right-left twist the body. In the beginning you can do this 20 to 50 times.
Risers Crunch
It reduces lower belly fat and strengthens the stomach muscles. It is very beneficial for those who have constipation, but do not do it when gas is being produced. It makes the core stronger. To do this, lie on your back, bring both legs at a 30 degree angle. Place both hands on the side of the hips and keep the palm on the ground. Move both legs away from each other at a 30 degree angle, then cross the legs like scissors on bringing them closer. You can do this 30 to 50 times.
Leave a Reply