Simple home fitness workout: Six pack abs

Simple abs workout for ladies

Hi guy welcome to TYDK, today we are going to workout your lower abs and to lift glute at your butt and its gonna be great because it takes only 15 minutes to complete this home fitness workout also we gonna do this by 20 seconds long per exercise and 5 seconds transition for the next move and alternate between abs workout and glute workout. So all in all there are 6 variation workout for abs and butt but first we make sure you have water beside you for you to drink after working out.

6 home workout for butt and abs

The first thing we gonna do is to perform the butt workout then the abs is the next.

1. Side kick

For this move or workout you make sure our body is facing down and you gonna keep your legs raise the whole time and you gonna try to kick out for 12 reps for each legs, If you you are a beginner you can do it just for 20 seconds per leg. You can watch the video below for the proper position of this workout.

2. Heel pops

You gonna flip over for this workout and put your feet upright and try to pop up your legs slowly into the sky but make sure you control the way down your legs just don't bang down you butt to the ground. Use your abs to slowly going back to the ground so that you feel the burn at your abs.

3. Scorpion

After doing the Heep pops we gonna flip back over again like side kick position, but this time use your legs like a scorpion tail and point your toes upward and try to reach up for 12 reps like a scorpion tail and squeeze your but when you reach to the maximum range of motion.

4. Tap outs

For this position make sure your leaning back and your elbow is bent backwards and your abst still left in you core and hold tight and you gonna top your toes outside and top in out of the mat and your legs gonna bent a little bit and focusing that point back to your spine keeping your abs engage.

5. Straight pulse

This workout is like doing a scorpion but this time your legs is straight and you going to up your legs until you feel reach your range then control your legs when you down same thing like heel pops you don't need to banging your legs to the ground like we use to.

6. Hip hops

This is the last thing we gonna do, put your legs upward like 90 degree and make sure your back is on the ground and put your hand beside you and gonna pop your legs up to the maximum range you can reach.

Now you can start the 15 minutes workout that a super quick home fitness workout and hopefully you feel the burn by doing this home workout, you can also done this workout without using ankle weight like the video below but if you want more challenge you can add the weight if you like.

15 minutes abs workout from home

Home fitness 15 minutes butt and abs workout for ladies

Truth about abs

Hi guys TYDK is here welcome back to our site with happy, healthy and fit. Today we answering your questions about how to get abs, how to get that flat belly. That is the most common question we get. and lot of home fitness asked individual questions and so we put together a list of our most frequently asked abs question and we try to show answers with you base on our research.

So let talk about how to get abs and how to get that flat belly. the first question is are abs really made during a diet process? Maybe our answer will surprise you but its depend, why? because if exercise is not your primary thing that is if you are not performing as an athlete level and I mean athlete level think Olympic athlete and not just going to gym and putting in time on the elliptical, then yes diet is hugely important in fact that could be 90% of importance. Now if you’re an extreme athlete and your training at that level high-intensity, diet does become less important is true the stronger your working out the more intense working out if your training as an athlete level you can pretty much eat whatever you want and you still gonna have those abs and flat belly, that is true.

There are no particular requirements for this abs home fitness workout it can be done by anyone who exercises regularly, both men and women. you just need to know how to properly perform the ab exercises involved and you will ready for get perfect six pack!

Abs home fitness workout plan

Perform Abs workout every second day for example Monday Wednesday and Friday for at least two weeks. Then you’ll be ready to perform the next level of this ab workout. you can also use home fitness equipment if you like too.

How this home fitness workout work

1. Working aerobically on your abdominal muscles for over 7 minutes stimulates the capillaries in this area. These in turn increase the blood flow.

2. A greater blood flow means a greater flow of oxygen – and fat only burns in the presence of oxygen.

3. Toned ab muscles need more calories (kcal) to stay active. Our organism tends to release these calories from the area near the active muscles. So it burns fat in that area.

Simple lower Abs home fitness workout (3 sets).

As requested, get ready to feel the burn. Notice threw out all the moves my lower back stays secure to the ground, don’t let it rise up. Do fewer reps if you need to, just don’t lose the integrity of your form you watch the video below.

1. Reaching Knee In

(start with arms stretched overhead, knees bent in toward chest, extend legs & reach for sides of legs w/ your hands, shoulders come off ground when reaching, slow & steady) 10 Reps.

2. Reverse Crunches

(arms by side or bent up at 90 degrees like mine are, tap toes in ground, then bring knees in, slow & controlled) 10 Reps.

3. Alternating Leg Drop Hip Lift

(alternate dropping ea leg down to tap ground, then up into hip lift, notice my toes/legs are lifting straight up as possible, they are not coming back over my head or chest) 10 Reps.

4. Heel Taps

(hands behind head, shoulders & neck off ground whole time, tap heels together, legs at about 45 degrees) 15 Taps.

5. Single Side Bent & Straight Knee Ins

(hands behind head, shoulders & neck off ground, bent knee in then straight leg in= 1 rep) 8 Reps ea Side.

6. Big Scissors

(hands behind head, shoulders & neck off ground, control your kicks) 12 Reps.

7. Small Scissors

(hands placed under tail bone, shoulders & neck off ground, small kicks) 12 Reps.

8. Criss Cross Scissors

(everything same as number 7 except cross feet) 12 Reps.

Wednesday, July 6, 2016