14-Day Progressive At-Home Abs Workout for Women

If you don’t have enough time to go to the gym, but you want to firm your abs, then this is an ideal article for you. Here you will find several exercises which will help you lose your abdominal fat and sculpt your abs. There are easy and don’t take a lot of time. You can do it in your own home without any special equipment.

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1. Basic Crunches

Crunches

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You should lie on your back with the knees bent and feet flat on the floor, hip-width apart. Then place your hands behind your head. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold the position for few seconds and slowly back down. Repeat it ten times.

2. Reverse Crunches

Reverse-Crunch

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Start in a crunch position. Press your lower back into the ground and pull your belly button to lift the feet off the ground. Your knees should be together and bent at 90- degree angles. Pull the knees to your chest so that your tailbone raises off the floor and simultaneously perform a traditional crunch, lifting your shoulder blades off the floor. After that, bring your body back to the starting position. Do this ten times.

3. Bicycle

Bicycle

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Lie on the ground with your feet on the floor and your hands behind your head. Lift your knees to about 90-degree angle and then rice your upper body. Start doing a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg. Rotate your torso during the movement. Do this as much as you can.

4. Leg Raises

Leg-Raises

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You should lie on your back with your hands under your butt. Then raise your shoulders and feet of the floor. After that, you need to elevate your legs keeping the rest of your body steady. Hold it for several seconds and lower your legs down on the floor, without touching the floor. Do it ten times.

5. Russian Twist

Russian-Twists

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You need to lie down on the floor. Then elevate your body with arms extended in front of you. Twist your torso to the right side until your arms are parallel to the floor. Hold it for a second and move back. Repeat it on the opposite side. (5)

6. Butt Kicks

Donkey-Kicks

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You should start kneeling down and supporting your upper body with your forearms. Then lift and extend your right leg behind. Hold the pose for 10 seconds and then lower the knee without touching the floor and repeat the lift. Do this several times and then switch legs.

With these exercises and a proper diet, you can get the body you want. Don’t waste time start it from today.