One of the main reasons you're not seeing the results you want in the gym could be because you're not training your core enough. It's not called "the core" for nothing. It keeps your entire body balanced and strong. The stronger it is, the stronger you will become in all other exercises. And you will not only get the coveted six-pack, but you will also see yourself getting stronger and more muscular in all parts of your body.
In this article, we will show you some simple moves that will give you a stable and strong midsection. Some of the exercises are performed on your knees; when you eliminate your feet and legs to keep you stable, you are forced to work your core stronger, which will have a great impact on your abs.
Incorporate these moves into your workout routine and you'll see very quick results in the form of a flatter stomach, shrunken waist, more resistance and more muscle, which translates into more calories and fat burned.
Always remember to keep the abdominal muscles tight and engaged throughout the movements to get the most benefit.
KNEELING TRICEPS PUSHBACK
Strong abs will not only keep the body stabilized and balanced while you do arm exercises, but the triceps will also benefit from a workout.
Lower yourself with your arms and legs to the floor and grab a dumbbell. Keep your hips on your knees and your shoulder on the wrist of the stabilizer arm. Keep your back flat and rigid and your working arm at your side at the height of your hip holding a dumbbell. This is the lowest your arm needs to go. With your palm facing the ceiling, press the dumbbell up about six inches. Bring it back to your hip. Do it on one side for 10 reps, then do 10 reps on the other side.
PLANK
Do a plank for 30 seconds as a second exercise. The plank is an excellent isometric exercise to correct any imbalances we have acquired due to poor body posture while bent over desks in our office, on tables, the steering wheel. Crunches may not be the best corrective exercise as they can only exacerbate our neck and back problems. A plank will force the core to support the entire body.
Lie with your face down resting on your forearms. Press off the floor on your toes and rest on your elbows. Keep your back stiff and flat, contracting your abs while keeping your body straight from head to heels. Don't let your butt sag or stick up. Keep your head up and shoulders down.
CRAB TWIST
Your oblique abs will get the most effect from this movement. Use the arm and foot that are placed on the floor to help the core stabilize. If this is too difficult for you, place both hands on the floor.
Sit on the floor with your knees bent forward, feet hip-width apart on the floor. Place your hands shoulder-width apart on the floor behind you. Raise the buttocks so that the body is in an inverted table position. Extend your right leg and place your left leg behind your head with your elbow out. Crunch in a diagonal direction, bringing the right knee to the left elbow. This constitutes a rep. Do 10 reps, then do 10 reps with the knee and elbow opposite.
BIRD DOG
This is a movement that is practiced a lot in Pilates and yoga and it uses the core to extend and contract the legs and arms.
Lower to the floor on your hands and knees and keep your palms flat on the floor at shoulder width. Relax the core so that the lower back and abs are in a natural position. Press down on the abdominals and lift the right arm and left leg until they form a straight line with the body. Hold this position for 5 to 10 seconds, then return to the starting position. Squeeze your abs and lift your right arm and left leg until they form a straight line with your body. Hold for 5 to 10 seconds. Then return to the starting position. Repeat the same movement with your left arm and right leg.
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