Ellen ~~Defining Myself

 

 

 

 

 

How to Get Fit Abs at Home Without Any Equipment

                         

 

Things You'll Need

• Yoga mat or soft carpet Towel

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Instructions

1. Performing Abdominal Exercises

   • 1
     Lay down your yoga mat for padding, or place a towel on a soft surface.
   • 2
     Warm up for 5 minutes by jogging, doing jumping jacks, stair stepping or any other activity that will elevate your heart rate.
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   • 3
     Perform four sets of 25 (4 x 25) or five sets of 20 (5 x 20) for a total of 100 regular crunches. Placing a rolled up towel under your lumbar region can add comfort and difficulty.
   • 4
     Perform six sets of leg-over crunches with 20 repetitions per set (6 x 20), remembering to rotate which leg is over each set. These are also known as crossover crunches.To do these, place one leg in the air with the knee at a 45 degree angle. Cross your opposite leg over the top of the other so your ankle rest just above the knee. Perform crunches as you normally would. This exercise will also work your obliques.
   • 5
     Do four sets of planks for 45 seconds each. This exercise is performed by putting all your weight on your toes and forearms and elevating your body from the ground while keeping it straight as a plank. Hold your body off the ground for the 45-second count to complete one set.
   • 6
     Finish with three sets of "supermans" for 20 seconds each. The superman involves laying on your stomach, then lifting both your legs and arms slightly off the ground. Then, keeping both arms and legs off the ground, perform a motion with your feet and arms similar to the flutter kick in swimming.

Read more: How to Get Fit Abs at Home Without Any Equipment | eHow.com http://www.ehow.com/how_5113923_fit-abs-home-equipment.html#ixzz2K9Ehhq9f