Due to our busy lifestyle having time for the gym seems sometimes impossible. However, we always have the option to workout at home. This way there cannot be any excuses left. If you’re a beginner these are the perfect exercises for you.
How long will you actually need to hold a plank to see the results, for that D.S., who is a personal trainer in New York, claims that in order to achieve great results, it’s important to hold three planks for up to sixty seconds.
The dead bug
Alternate arm and leg raise
This exercise is beneficial in easing down the cramps that occur due to exercising .in this exercise you have to lie down on your back and extend your hands towards the ceiling and in front of you (keep your hands straight). Now lift both of your knees to an angle of 90 degrees and exhale out. Now straighten one of your legs just above the ground and then again return to the beginning position slowly.
Start this exercise after being on all your fours and keep yourself balanced. Now slowly move your left hand towards the wall and extended your right leg towards the wall and do the required sets. Make sure that you are using alternate hands and legs. Now bring the extended hand and leg to the starting position and do this exercise with other hand and leg.
This is an exercise that will strengthen your core and target your lower abs. So, if you need back support you can place your hands under your butt. You need to do 2 Reps of 20 Seconds
For this exercise, you need to get into the plan position and bring your left knee toward your chest you need to put it back and then pull your right knee toward your chest, replicating the look of a climbing motion. Then you need to repeat the motion for 30 to 60 seconds.
Source: Train Hard Team