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Pull-Up: How to Do Your First One?

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Pull-Up: How to Do Your First One? The pull-up is a great exercise for building back and arm muscles. It directly engages them whilst building strength and stamina. Moreover, the pull-up exercise is commonly performed by beginner and advanced-level athletes, especially in gymnastics, bodybuilding, and calisthenics. The pull-ups also help build hand strength and grip, which can prove beneficial for other exercises such as chin-ups, handwalks, handstands, human flags, etc., which are practiced mainly by calisthenics and gymnastics professionals. How to Do Your First Pull-Up? Dead Hangs The dead hang exercise requires you to hang from the pull-up bar with your feet hanging in the air without any support. You can either grab the pull-up bar by jumping from the ground, by jumping, or using a stepper, or by using other exercise equipment to reach the pull-up bar, hold it with your grip, and then, keeping your legs hanging in the air. Doing the dead hang exercise for one minute or more would...

Abs Workout | Abs Exercises | Beginners Guide To Six Pack (Day 37)

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Abs Workout | Abs Exercises | Beginners Guide To Six Pack (Day 37)
Abs Workout | Abs Exercises | Beginners Guide To Six Pack (Day 37): In today's workout session we are going to target each and every abs portion in our body by doing basic abs exercises. Even the most advanced athletes practice these abs exercises regularly. So, let's get started with it.

Abs Workout | Abs Exercises | Beginners Guide To Six Pack (Day 37)

Exercise 1: Leg Raises (20 Reps)

  • Lie down completely straight with your back facing the ground
  • Keep your hands behind your head or beside your upper body
  • Raise both of your legs up in the air and then bring them down but don't touch the ground
  • Keep raising as well as relaxing your legs up and down

Exercise 2: Crunches (20 Reps)

  • Lie down with your back facing the ground and tuck your legs as close to your body as possible
  • Keep both of your hands behind your head
  • Lift your body up while looking in the upward direction
  • Bring your upper body back to its original position

Exercise 3: Bicycles or Elbow to Knee Crunches (20 Reps Each Side)

  • Lie down with your whole body completely straight on the ground
  • Lift your hands and keep them behind your head
  • Keep both of your legs completely straight and in the air
  • Move the opposite side elbow towards the opposite side knee
  • Do the elbow and knee movement one at a time with both of your hands as well as legs
  • Keep the other side leg completely straight in the air and move it only once you are trying to bring the other bent leg back to its original posture

Exercise 4: Reverse Crunches (20 Reps)

  • Lay down on the ground with your back touching the ground and your knees tucked as well as close to your body
  • Bend your legs towards your stomach and then bring them back to their original position

Exercise 5: Leg Up Reverse Crunch

  • Bring your body in reverse crunch position by keeping your legs tucked and close to you as well as lying down straight on the ground
  • Keep one of your legs over the other such that they look or seem overlapped
  • Bring your legs towards your stomach and complete 20 reps
  • Alternate your legs and repeat the crunch movement with the other side legs too

Exercise 6: Boxing Crunches (20 Reps Both Sides)

  • Bring your body in a normal ab crunch posture but don't keep your hands behind your head. Instead, keep them beside your upper body.
  • Box one of your arms to the opposite side leg and raise your upper body above the ground
  • Box the opposite side arm towards the opposite side leg and raise your upper body again
  • Complete by boxing 20 times each side

Exercise 7: Slide Up Crunches (20 Reps)

  • Bring your body in a normal ab crunch position but just keep your hands on your legs
  • Slide both of your hands up in the air as you crunch upward

Exercise 8: Half Bicycles (20 Reps)

  • Lie down on the ground in a usual ab crunch posture but tuck your in the air
  • Move them outward one at a time and then bring them back
  • Move the other leg outward direction only once the previous leg has been tucked inward

Exercise 9: Toe Touch Crunches (20 Reps)

  • Keep your body completely on the straight on the ground with your stomach facing upward
  • Raise your upper body and rise up above the ground to touch your toes
  • Once you have touched your toes then lie back down completely straight on the ground

Exercise 10: Side To Side Toe Touch Crunches (20 Reps)

  • Tuck your legs inward by bending your knees
  • Keep the rest of your body completely straight with your back facing the ground
  • Touch either side of your leg toes with the help of your hands
  • Come back to the original straight posture and then bend sideways to the other end and touch the other side toe with the other side hand
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