The internal obliques lie above the transverse abdominis, and then the external obliques are on top of those (they're the most superficial of the bunch). When she is not working, she loves spending quality time with family and friends. Take a step to the right starting with your right hand and right foot and following with your left hand and foot, maintaining a plank position as you move. Keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. It is a fun way to do cardio exercises at home. Stand erect with the feet shoulder-width apart. Tuck in your core muscles and jump as high as possible. Jump your feet out and in (like jumping jacks). Targets the core, and helps hip and shoulder mobility. This is 1 rep. Do a set amount of reps in one direction, and then repeat the same amount moving in the opposite direction. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5574342/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2034191/, 10 Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast, 15 Best Workouts And A Fitness Strategy To Get Lean And Fit, 13 Best Shampoos To Tame Frizz And Flyaways. Do both legs at the same time to start with then, as you get stronger, do them one leg at a time. Targets the core, deltoids, and rhomboids. Tuck your tailbone and engage your core, butt, and quads. Keep your feet together while allowing your arms to rest beside your body. Slowly lift your legs up and toward your face, keeping them together and stopping when they are about vertical. Place your arms on the ground in front of your feet. Copyright © 2011 - 2020 Incnut Digital. Simultaneously, move the opposite hands – left hand with right knee and vice versa. Keep your spine and head erect, and hold the rope with the hands behind your body. SELF does not provide medical advice, diagnosis, or treatment. Repeat this breathing pattern 10 times (for a total of 100 breaths) while holding the position. Keep your feet together and assume a squat position. Pump your arms up and down a few inches as you inhale for 5 counts and exhale for 5 counts. When you can do good, full-range reps without it, you can start using weight. Gifs 2, 5, 9, 13, 17, 21, 24, 28, 31: Model Amanda Wheeler is wearing Nike Bliss Lux Mid-Rise Training Pants, $90, nike.com; a Nancy Rose Performance tank; and Nike Air Zoom Pegasus 35 sneakers, $120, nike.com. Using leg power, push yourself back up to the start position. Stand on your left foot and lift your right knee to hip height in front of your body. Tuck your tailbone and engage your core, butt, and quads. Tuck in your tummy while doing these for toning your lower abs as well. Even when you do exercises that recruit more of one muscle than the others (for example, side planks that really fire up the obliques), you'll notice that you still have to engage your entire midsection to do them right, which is proof that these muscles are never working completely alone. Keep your back arched and row with your back. In this article, we will discuss the best cardio exercises that you can do easily at home. (It's also helpful to read up on which abs exercises tend to be irritating for lower-back issues beforehand if that's a concern for you.). Float your arms up so your wrists are directly over your shoulders, and begin to slowly curl your spine up and off the floor, starting with your shoulders and ending with your lower back. Extend your legs behind you, feet hip-width apart. In fact, you don't even need equipment. Curl up to a seated position, and then continue to fold your torso over your legs, keeping your core tight the entire time. Start in a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you with your feet together, and your core and glutes engaged.