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How To Perform A Complete Abdominal Workout
This easy to learn technique will help you to firm up and tone your stomach just by you practising it daily for one month. Learn how to perform a compete abdominal workout in the comfort of your own home.
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You will need
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Step 1:
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Exercise 1
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Start by positioning yourself on your mat, on your back with your knees bent and your feet flat on the floor. If you are new to exercise or want to make the exercise easier, you can place your feet under a dumbbell with weights. If you are doing the exercise at home, use a piece of heavy furniture that has a gap to slide your feet under. This will support you during the abdominal lifts.
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Extend your arms, place your hands together and on top of your thighs.
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Lift your head, neck and shoulders off the floor and tuck your chin onto your chest. You should feel tension at the top of your abdominal muscles.
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Begin to lift your upper body off the floor, sliding your hands up your thighs, till your wrists reach the top of your knees. As you lift your body up you should be breathing out through your mouth and as you lower your back to the floor, you should be breathing in through your nose.
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Repeat this cycle approximately 10 times.
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Step 2:
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Exercise 2
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Cross your arms over your chest and place your hands on top of your shoulders. Lift your upper body off the floor with your chin tucked in. Now curl your body up as though you were rolling up a towel. As you start your curl you need to inhale through your nose and exhale as you reach the end of the curl. Repeat this cycle approximately 10 times.
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Step 3:
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Exercise 3
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Remain lying down with your knees bent, and your arms flat by your side. Turn your palms facing upwards. Begin by raising your legs into the air, slightly bent. Exhale through your mouth and curl your lower most abdominals and your feet towards your head again as if you were rolling up a towel. Breathe in through your nose and curl your lower abdominal muscles forwards. Continue the action of moving your legs back and forth as though rolling and unrolling your towel. Remember this movement is always controlled. You should feel tension at the bottom of your abdominal muscles. Repeat this cycle approximately 10 times.
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