If you’re looking to tone and tighten your abdominal muscles for a flatter stomach and a defined waistline, you don’t need to go the gym. You can do floor exercises from the comfort of your home. All you need is your body, an exercise mat and your Booty Band.
For this good ab workout, you will be responsible for choosing the level of intensity and how far you can go. This way, you can build strength and say “I DID IT” once you reach your fitness goals.
Ladies, lets get started. We will start with your foundation – the core!
Scissors Abs with Booty Bands
To begin, lie down with your back pressed against the floor or on top of a exercise mat. Place your Booty Band across the top portion of your legs. Extend your arms so they’re against the sides of your body with your palms pressing into the floor. Note: the arms should be stationary the entire time.
With a slight bend at the knees, lift both legs up so that your heels are about 6 inches off the floor. Make sure you engage your abs and press your lower back into the floor. This is the starting position.
Now lift your right leg up about a 45 degrees angle while your left leg is lowered until the heel is about 2-3 inches from the floor. Then slowly scissor your legs, lifting your left leg back up as you lower your right leg down. Your abs will be on fire as you continue with the scissoring movement.
Remember to breathe while performing this exercise.
Mountain Climber
This move targets your abdominal muscles and upper body. It also improves cardio performance, agility and endurance. Here’s how to do it:
Get into a traditional plank position while keeping your abs engaged. Your body should form a straight line from your shoulders to your ankles. With your core engaged, bring your right knee forward under your chest (or as far as you can reach) with your toes just off the ground. Return to the starting position and repeat with your left leg. Do these slowly – the faster you attempt these, the more likely you will mess up your form.
V shape Sit-ups
This is a fairly advanced core exercise. Beginners – you can modify it to make it easier and use a bit of assistance from your hands to maintain your balance. You will know you are doing it right when you feel your lower abs and obliques burning.
Start in a seated position with your hands and feet on the floor.. Slowly contract your abdominal muscles and core as you raise your legs at an angle of 45 degrees. Reach your arms straight forward or reach up toward your shins as you are able. Try to balance yourself and hold this position. You can hold the position for a longer time as you progress. Slowly, return to the starting position, keeping your abs engaged and tight. Remember to breathe during the movement. Repeat the movement several times.
The Wonder Woman
This move is inspired by the beautiful Gal Gadot – an icon of female strength, power and badassery. It stretches out your abs and activates all muscles around the core.
Lie down on your stomach with arms and legs extended. Your neck should be in a neutral position. Keeping your core engaged, simultaneously lift your arms and legs up toward the ceiling (4-5 inches) to form an elevated U-shape with your body. Hold this flying position for a couple of seconds and then return to starting position. Repeat this movement several times.
Russian Twists
The Russian twist engages your core, strengthens your abdominal muscles and your lower back. You can do this move with either a fitness ball or even a heavy book lying around your home. The twisting motion combined with a weight can help firm up your obliques.
Lie down on the floor placing your feet under something that will not move or have a friend/partner hold them. Your legs should be bent at the knees. If you are at an advanced level, pick your feet off the ground and keep them suspended in the air.
Lift your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you. Twist your torso to the right side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move to the starting position while breathing out. Repeat the same in the other direction to complete one rep.
The important part of the exercise is to keep your back straight and not slouch throughout the movement.
