Ab Crunches Workout at Home in Dubai: 5 Exercises for a Stronger Core
Ab crunches are a great way to tone your core and build strength in Dubai. These exercises will help make you feel fitter, stronger, and give you the confidence to wear that swimsuit this upcoming summer. With crunches, you can work on your abs without the need of a gym. Here are five simple abdominal exercises that you can do at home to make your midsection pop:
1. Flutter kicks – 30-second reps
To start the ab crunches workout, lie on the floor with your hands behind your head, legs straight and toes pointed towards the ceiling. Now, raise your head slightly off the ground, crunching your abs and lift your legs off the ground slightly. Start beating your legs up and down like a flutterfly. Make sure your torso and legs remain off the ground and your abs muscles stay crunched throughout the entire exercise. Do this for 30 seconds and rest for a few seconds before going onto the next exercise.
2. Reverse Crunches – 10 reps
Lie on your back with your hands next to your hips. Now, raise your legs towards the ceiling and crunch your abs. Keep your lower back on the ground and return your legs to their original position. Do 10 reverse crunches and rest for a few seconds for the next exercise.
3. Bicycle crunches – 10 reps per side
Lie on your back with both knees bent and your hands behind your head. Lift your shoulders off the ground and crunch your abs and put one knee towards your chest. At the same time twist your body so the opposite elbow touches the bent knee. Do the same for the other side and make sure that your lower back stays in contact with the ground. Do 10 bicycle crunches for each side.
4. Scissor kicks – 20 reps
Lie on your back and raise your legs in the air. Now, cross your right leg above the left leg and then switch. Make sure that you’re not moving your upper body or shoulders during this exercise. The objective of this exercise is to keep the arms and hands in the same place while switching legs, like a scissor. Do this for 20 reps and then rest for a few seconds.
5. Plank – 60-second hold
Plank is the most important core builders in ab crunches. This is also the most challenging of them all as you must stay perfectly still for the entire exercise. Begin in a push-up position but put your elbows on the ground and rest your weight on your forearms. Keep your body in a straight line, contracting your abs and hold this pose for 60 seconds.
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Are there any modifications for beginners who are new to ab workouts?Yes, there are several modifications for ab workouts that are ideal for beginners. These modifications can help make ab workouts less intense for beginners and can help build stability, coordination, and form.
Some of the modifications include:
1. Keeping the feet on the floor and only lifting the upper body up and back, while keeping the abdominals contracted.
2. Using a stability ball as a support when doing planks and other ab exercises. This can help keep a beginner’s form in check while building their core strength and balance.
3. Doing variations of basic exercises by elevating the legs, arms, or both during exercises like crunches, push-ups, and planks.
4. Slowing down movements and focusing on form to ensure proper execution of each exercise.
5. Utilizing easier exercise progressions that build up to more advanced exercises over time.
By using these modifications, beginners can effectively build abdominal and core strength without overworking their muscles or causing injury.