Top 10 exercises for toned and tight abs

[Armaan]

Do you want to flaunt washboard abs for your upcoming trip? Follow these simple and effective exercises, shared by Mike Jackson - Nutritional Consultant and Physique Transformation Specialist.

These exercises are perfect for your busy schedules and pretty useful to get that enviable abs.

Exercise for toned and tight Abs # 1: Clamshell

Lie on right side of your body. Rest your head on your right upper arms. Bend knees in front of your hips.
Stack your legs and place left hand on left hip.
Then keep the right leg on mat and lift left knee and keep your feet together and hips square.
Lower your body and repeat per side.

Exercise for toned and tight abs # 2: Swimmer

Lie face down on mat, hands near sides with elbow bent and legs extended.
Lift chest off mat, keeping arms bent.
Lift and lower right leg, then left, moving from hips and not knees.

Exercise for toned and tight abs # 3: Tilted frog

Lie face up on mat, mat, hands behind head, elbows bent out to sides.
Bend knees, crossing feet at ankles and lift legs over hips.
Tilt pelvis up and lift head and shoulder off mat.
Lower head and hips while extending legs.
Repeat, raising head and lifting hips.

Exercise for toned and tight abs # 4: Roll-up

Lie face up on mat, legs straight and arms extended above head, next to ears.
Bring arms forward, point chin down, and slowly curl upper body up, reaching hands to toes.
Slowly reverse direction, bringing upper body back down to mat one veretebra at a time.

Exercise for toned and tight abs # 5: Side-line hip lift

Lie on right side, knees bent, right elbow under shoulder with forearm forward, forming a straight line from shoulders to hips.
Lift hips; bring left leg to the height of your hip.
Lower it and repeat it, by switching sides.

Exercise for toned and tight abs # 6: Spine stretch

Lie face up with upper body over ball, knees bent.
Extend arms over head, feeling the stretch in chest and back.

Exercise for toned and tight abs # 7: Side plank

Kneel with right hand on mat, aligned under right shoulder, with fingers pointing right.
Straighten left leg and place toes on mat.
Extend left arm directly above shoulder and keep your hips lifted and head in line with spine.

Exercise for toned and tight abs # 8: Double-leg stretch

Lie face up on mat, and bring knees towards your chest.
Keep your abs in a tight position, lift head and shoulders off mat and rest hands by knees.
Inhale and extend arms, biceps by ears and legs to an angle of 45 degrees from the mat.
Exhale, sweep arms around sides and forward while drawing knees back toward chest.
End it by keeping hands by knees.

Exercise for toned and tight abs # 9: Ball toss

Lie face up with a small ball between ankles. Bend your knees and lift your feet.
Extend your arms above your head. Bring legs towards chest while lifting head and arms to grab the ball.
Lower your legs while bring your arms past head.

Exercise for toned and tight abs # 10: Cardio condition

To get toned tummy, maximise your results with at least 30 minutes of cardio exercise. You can choose activities like brisk walking, cycling, playing or zumba training.

Source: http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Top-10-exercises-for-toned-and-tight-abs/articleshow/20148918.cms