With right hand, smoothly bend at waist and tighten your abdominal muscles, and touch your your left foot. The classic, standing toe-touch exercise primarily stretches your hamstrings, the three-muscle group in the back of each thigh. Start with 2 sets of 8 repetitions for this exercise and build up. 1. Over 15,000 positive customer reviews. Start by standing with your feet together and arms down by your sides. Your feet are shoulder width apart, do not lock your knees. A plank reach is a variation of the basic plank exercise. Great thing about this abs execise is that it involves many more muscles than just obliques to perform the movement. To be extra safe, apply a thin layer of glue before sealing, If you have a scale, weight of each item after filling. Repeat for 12-16 reps. https://www.facebook.com/fitnesswithkarol/videos/225575925688761 Start in a low lunge position with left knee bent, right leg straight behind you, and … 1 Gallon of water is approximately 8 pounds, Label each container with its weigh using masking tape and a Sharpie, Stand with feet slightly wider than shoulder length apart. Perform 8-12 repetitions, 3-5 times (sets). Read more in our article, 5 Myths About Getting Toned Abs and two exercises that actually do work, It isn’t necessarily harder. 1. Learn exercises and stretches for your workout routine in this fitness video. Start by lying on one side, propped up on one elbow, keeping body in a straight line, feet stacked on top of one another, hips lifted. Breathe out as you rotate your upper body to the right. Lower slowly down until hip barely touches the ground, then lift back up. Only kick up … In conclusion, yes it’s possible to get your abs in great shape in only 15-25 minutes per day using these four standing exercises. Exhale and smoothly return back to starting position. Not only will this target your belly fat and bring you closer to some washboard abs, this will also help you in the hip area. 4. The ability to generate strength and power is a very important component for success in many sports, particularly in […], Belly fat is tough for women and girls to lose. We use cookies to ensure that we give you the best experience on our website. Keep the back straight and chest up during the exercise. ... toes slightly lifted upward. Try to touch your ankles with your hands by contracting just your abs, but keep your chin off your chest. Keep the movement concentrated to your side. Turn your upper body only, pivoting at the waist. Click the video below to watch a complete set of the exercise. You should always consult a medical professional before making drastic changes to your diet and physical exercise. If the weight is too heavy for you to make it through 8 repetitions then lower the weight.Remember that proper form is the most important aspect to concentrate on as you gain strength. And for that nothing can beat standing twists. Low Impact Cardio Chest Squeeze + Front Kick / Low Kick Step Back & Twist + High Knee / No Knee Ladder Climbs / No Weight Skier Swings Push Jerks Squat + Side Leg Raise / ¼ Squat Seesaw Rows Butt Kick Jacks. Calculate the number of calories burned per exercise, discover all health benefits and get tips on how to achieve your fitness goals. […], […] Most of these floor exercises are not ideal for everyone — especially if you don’t have a yoga mat. Make sure to move your body smoothly through all of the movements described above. To make a weight, simply fill these containers with water, sand, rocks to add various levels of weight. The toe touching abdominal exercise works your rectus abdominis by flexing the muscle. Kick up as high as you can and feel your abs, hips, and glutes working. Perform the standing toe touch by assuming a standing position with your feet about shoulder-width apart. Breathe in as you return to center, and after that begin your pivot to the left. 4. Before we start, you may be asking, “why shouldn’t I just get on the floor and start doing crunches?” Well, you could but these days being on the floor and exercising on any high traffic surfaces could put you more at risk. Keep your feet on the floor, about as wide as the chair; Extend your arms in front of you; Turn your body to the right, bend, and touch … This is a more functional variation than the regular Alternating Toe Touches done on the floor. It hits the obliques, abs, and back muscles.” (Related: Why Side Planks Are the Best Obliques Exercise Ever.) Here are the steps to safely make a weight set at home. It looks simple but its versatility is incredible. These standing abs exercises are a great alternative and should limit stress to these areas if performed correctly. The higher percentage of body weight can make it more difficult for women to see their abdominal musclesIf you’ve been working out for a while and still struggling you could be exercising incorrectly. Standing Alternating Toe Touches is a dynamic standing abs exercise targeting lower abs and obliques. Four Standing Abs Exercises for flatting your stomach. Online and real-life fitness coach. Did you like these videos? Strong and healthy lower back is the key to any sport or activity. Slowly lift both feet off the floor, extending your knees until your thighs are aligned vertically with the flo… Here’s how to do it: Click here to download Marching Elbow Abs Exercise video (right click, save as). However, it takes consistency — you’ll need to exercise 2-3 times per week to get the best results. Download our free 10 Muscle Building Myths For Women Exposed guide, The best way to for women is to get flat abs fast is through a healthy diet, 8 or more hours of sleep, performing exercises focusing on core strength, and additional exercises targeted at losing weight, Get access to exclusive workout videos for women by joining Girl Exercising. It also aids in developing a mind muscle connection. Single-leg sprint. Tuck Jump. B. An absolute oblique killer! Its very easy to can make a simple (and effect) set. In this post, I share how you can get flatter and tighter abs in less than 30 days without getting on the floor and without any crunches. But touching your toes while you’re standing with your legs straight is far more challenging -- and that’s why toe touches can be a helpful exercise. Raise your arms straight to the sides in shoulder height. Do it anytime, anywhere. Keep your toes forward as if fixed in a pair of skis. Your abs should be contracted during motion. In this exercise, you lie in the position of standard crunch and extend the legs towards ceiling in order … Thanks to many more muscles involved. Keep your hips forward and your knees soft. While still keeping your back as straight as possible, return back to the starting position. Keep your back as straight as possible throughout the whole motion. Depending on how you perform the exercise, toe touches can stretch your hamstrings, work your shoulders or exercise your hips and lower back. If you continue to use this site we will assume that you are happy with it. Prayer Squat Twists (similair, but easier on shoulders and lower back). If you want different weights, fill only halfway. If you are expecting, I recommend this article, how to get a smaller waist after pregnancy. It works your entire ab area. Another reason to skip getting on the floor is if you have a history of neck or hip pain. How to do it: Stand with your feet just outside shoulder width apart. Now repeat the same movement to the other side. ... aiming to touch elbow to knee. EXHALE and bend the knees, round the spine, and sweep the arms forward. It is not medical advice and should not be used or interpreted as such. Keep your neck long, your arms straight down at your sides and your shoulders down. Repeat on each side for 3 sets of 10 repetitions. When... [Updated June 7, 2020] Want to get into lean, slim, toned and fit? Help the body to lift more, react quicker, adapt faster, and stabilize better. Click the link to read more reviews and before-and-after photos, We recommend a kettlebell or dumbbell for this exercise. Lie on your back and lift your legs and arms up so they are extended toward the ceiling. This compound bodyweight ab exercise helps to build the stronger link between upper and lower body. However, in general women tend to have higher percentage of body fat than men. INHALE, stand up, squeeze the backside, extend the spine, and reach the arms behind the hips. how to get a smaller waist after pregnancy, 5 Myths About Getting Toned Abs and two exercises that actually do work, 10 Muscle Building Myths For Women Exposed guide, The best ways to lose belly fat for women and girls, Why Kettlebells are the best Weight Loss Tool for Women, 5 Myths About Getting Toned Abs and two exercises that actually do work - A Girl Exercising, Best Workout Videos for Tummy Reduction and Fat Loss at Home - A Girl Exercising, Gather 1-4 containers of equal size. Tone your stomach muscles with this easy routine. Slowly allow one hand to lower along your body line toward the outside of your knee, control the movement. Abs Workout Without Lower Back Pain [Better Abs Workout #4], Intense Abs Workout At Home [Better Abs Workout #3], Obliques Workout For Sexy Side Abs [Better Abs Workout #2], Perfect Abs Workout for Lazy People [Better Abs Workout #1], 10 Powerful Standing Ab Exercises You Can Do Anywhere, 9 Unpopular Ab Exercises That Don’t Cause Lower Back Pain, 45 the Most Loved Standing Abs Workout Routines on You Tube. With control, raise your left knee and touch it with your right elbow, then raise your right knee and touch it with your left elbow. 3. Its important to maintain a healthy diet in order to see the good results. You can target the abdominal muscles by combining toe touches with crunch sometimes known as the toe touch crunch or vertical toe touch. Standing twists. On the floor facedown, balance yourself on your forearms and toes, with your arms shoulder-width apart. Are you tired on getting on the hard floor to do crunches? Most liquid containers found in your kitchen or laundry room such as water bottles, tubes of laundry detergent, gallon jugs can be converted into hand weights. Do 10 repetitions then shift to the left foot and repeat the exercise on your right side. Check with your doctor as your body is currently under a great deal of stress. The straight leg toe touch is a variation of the abdominal crunch and an exercise used to isolate the muscles of the abdomen. The main goal is to squeeze the obliques as hard as you can to rotate as far as you can go without rounding the back. Inhale during this part of the movement. If you find hard time reaching your toes, bend in your knees more when you reach or the toe. 2. Click Subscribe below to start. The lower back in particular. Author of the "From Fat To Six Pack" E-mail training course. Include it as part of a complete core workout. It might look easy but with proper form you should feel it in your obliques. Improves core strength and spinal support. Shift your weight to your right foot and balance. 3. Performing sit-ups on an incline can increase the amount of stress put on the abdominal muscles. So what the best ways for us to lose belly fat?  Munch on Fibers Soluble fiber absorbs water. First, I’ll share what you can do if you don’t have any weights at home. That being said Standing Crossover Toe Touches suits as serious athletes (weight lifters, sprinters, swimmers, golfers, fighters and others) as well as new moms and everyone in between. Time needed: 20 minutes. … Standing Crossover Toe Touches (also known as alternate toe touches) is a functional standing abs exercise targeting the obliques. No equipment needed. The straight leg toe touch keeps constant tension on the lower abs as you go through flexion with the top portion of your abs. Rounding your back will deactivate the obliques. If you walk into any gym youâll see a good amount of people trying to âsweat the fat awayâ by doing countless crunches or treadmill running. When performing this exercise do it alternately. Browse our illustrated exercise guide to learn proper form, muscles worked and breathing pattern. Free: Download CrossOver Toe Touch Abs Exercise video (right click, save as). For beginners, start with no weights and then transition to a single dumbbell or kettlebell. Sweets and pizza addict. Perform as many reps during each 30 seconds with a good form. Sadly, there are many myths about getting toned abs that simply are not true In this article, I want to talk about […]. Seal container tightly by hand. Stiffen (“brace”) your abdominal muscles to stabilize your spine, depress and retract your scapulae (pull shoulders back and down) and attempt to hold these positions throughout the exercise. Lower the leg down and then kick with the other leg up as you circle your arm down to meet your foot. Have a slight bend at your knees. If you walk into any gym youâll see a good amount of people trying to âsweat the fat awayâ by doing countless crunches or treadmill running. First get in a starting position. Cross Body Toe Touches | 10 Reps Per Side If you do not have any weights available, you can start with no weights, 8-14 repetitions per set. Belly fat is tough for women and girls to lose. Burns more calories than regular ab exercises done on the floor. While on your back, lift one leg up to 90-degrees. Cross Over Toe Touches . Its easy. Touch the right toe with your left hand. Fill the container with water, sand, or even pebbles. Can download the entire 10 minutes standing ab exercise [ … ], a medicine ball is variation... Floor facedown, balance yourself on your forearms and toes, bend in your obliques amazing strength and power width! 2020 ] Want to get a smaller waist after pregnancy barely Touches ground. Fixed in a pair of skis breathe in as you can do if you do not lock your knees when! 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