9 Min Butt & Abs Workout At Home [No Gym]



This 9-Minute Core Routine Will Leave Your Abs Quivering—And Toned

Abs are a tricky thing. You know you want them, but figuring out the right moves to get you there can be tough and time-consuming. Enter:Yoga Moves for Great Absfrom . It features abs-targeting yoga exercises from yoga instructor Rebecca Pacheco that’ll seriously revolutionize your stomach. You can do the workout at home and—even better—the whole thing takes less than nine minutes to crank out. Here, the five simple yet effective moves featured in the ab sequence from Women’s Health’s With Yoga D. So what are you waiting for? Start working towards those sculpted abs you've been after!

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The Pike

Lay down on the ground with your back flat against the floor and your legs straight up at a 90 degree angle. Cross your left foot over your right and press your toes up to the ceiling while lifting your butt off the ground. Hold for a moment and gently lower it back down. Then, lower your legs any amount (without touching them to the floor) and, as you exhale, pike back up. Do four reps of this.

The Half Boat

Sit on the floor with your knees bent in front of you and your feet on the floor. Then, raise your feet off the floor so that your lower legs are at a 45 degree angle to the ground. Hold this position for five counts.

The Half Pigeon

Move your legs into a pigeon pose (with one leg bent on the floor in front of you while the other is extended behind you), then bend your torso down until your chest touches the floor. Hold this position for five to 10 breaths.

Forearm Plank

Get into a plank position with your forearms flat on the ground. Hold this for a few counts before rolling onto your left side for a side plank on your forearm. Bend your right elbow, (the one that isn't on the mat) and rest your hand behind your ear. Then, crunch your body towards the ground, until your elbow touches the mat. Then roll back up into the sideways plank position. Do five reps.

The Dolphin

Get into a downward dog position, but with your forearms on the floor. Simultaneously straighten both arms, take a breath, and then go into child’s pose.

Repeat the whole sequence on the other side—your abs will thank you! Check out Women’s Health’s With Yoga DVD for even more quick and effective toning workouts.

Korin Miller Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more.





Video: Core Strength | Beginner Yoga With Tara Stiles

This 9-Minute Core Routine Will Leave Your Abs Quivering—And Toned
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Date: 13.12.2018, 05:42 / Views: 34243