Top 10 Quick Exercises For Abdomen and Hips
We all know that the most frequently used excuse for avoiding exercise is lack of time. So I decided to compile two videos of exercises which can be done at home anytime during the day. These are two videos with exercises which can be done for 1 minute each if you are pressed for time and if required you can increase the counts as per your convenience.
5 Exercises For the Abdomen
After I touched 40, I started experiencing the deposition of visceral fat. Even after following a regular exercise routine, I realised that I need to now focus more on building my core strength to avoid putting on fat on the abdomen. So I tried to include exercises for the abdomen in my workout routine apart from other exercises. Here I have shared a few of those in the video.
Half Curl Back
Focus Area – Lower Abs
- Begin seated, knees bent, feet flat, arms reaching forward
- Roll Back curling spine
- Return to starting position using abs.
C-Sit Rotation
Focus Area – Obliques, Lower Abs
- Begin seated, knees bent, leaning back, arms clasping one another
- Twist to one side, rotating spine
- Pass through the centre, twisting to another side
In-Out Teaser
Focus Area – Abs
- Begin balancing on the sit bones, knees bent, feet up, hands-on outside of knees
- Lean back halfway, straightening legs
- Maintain balance and return to starting position
Heel Taps
Focus Area- Obliques, Upper Abs
- Begin in flexion, arms reaching along sides, knees bent, feet flat
- Reach right hand towards right heel
- Reach left hand towards the left heel
Straight Leg Reach
Focus Area – Abs
- Begin in flexion, arms supporting the head, legs together and reaching straight up.
- Keeping abs tight, lower legs halfway to the floor
- Use Abs to pull legs back to starting position
5 Exercises for the Butt and Hips
I tend to put on inches on the hips, butt and thigh area whenever I have stopped exercising at the gym in all these years of being a regular gym-goer. So I always try to include exercises for the butt and legs in my daily workout whenever I have had to take a break from the gym. Here are a few of my favourite quick exercises that have always helped to keep me in shape.
Plie Squat
Focus Area – Butt and Legs
- Stand with feet wider than shoulders, turned out
- Bend both knees and lower butt towards the floor
- Maintain a straight back and squeeze glutes to return to the starting position
Front Lunges
Focus Area – Butt and Legs
- Stand with feet hip-distance apart and parallel
- Take a step forward with right leg, bending at the knee
- Push back up through the heel of the forward foot
- Alternate and repeat
Plank With Heel Lifts
Focus Area – Butt, Abs, Lower Back
- Begin in high plank position, hands under shoulders
- Engage your glutes and lift one foot up reaching through the heel
- Slowly lower it keeping abs tight and alternate
Fire Hydrant Kicks
Focus Area – Butt, Hips
- Begin with hands under shoulders, knees under hips
- Keeping right knee bent, reach right leg out to the side, engaging your glutes
- Slower lower and repeat
- Alternate with the other leg
Donkey Kicks
Focus Area – Butt, Back of Thighs
- Lay on hands and knees with abs pulled in tight
- Reach right leg up behind you with a bent knee, pushing through heel and engaging the glute
- Keep back straight and return to starting position
- Repeat with the left leg
Disclaimer: These exercises have been compiled after watching various home workout videos. I am not a certified fitness trainer but a daily workout regime has been an essential part of my life since the past 20 years now. So I have shared my personal learning in this post.
Here is one another resource that I found useful for home training currently during times of lockdown.
Also here are few of my other fitness and self-care posts for your mind, body and soul during these testing times
Few Popular CrossFit Workouts That Made Me A Super Hero!
Are You Eating Right To Stay Healthy?
Feeling Exhausted, Mommy? Three Ways In Which I Energize Myself
How To Take Care Of Skin Post WorkOut
Take Care. Stay at home, Stay Safe.