In case you missed it, your core impacts everything you do, even workouts that you wouldn’t consider to be associated with your abs, exactly. And yep, a strong core means so much more than having societally championed “six-pack abs.” Whether you want to squat heavyweights, improve your balance, hike up the stairs with ease, run fast or long distances, and more, your core plays a major role in your ability to carry out such tasks. (Seriously.) In order to get a strong core to help you with all these activities, though, here’s what you’ll need to do: abs exercises, which is why NICK FITNESS EXPERT rounded up the best-of-the-best ab movements just for you.
First, however, you should have a little more information about your core before you start. Technically, your core consists of the muscles between your chest and your hips. However, you've probably heard the most about your rectus abdominis (a.k.a. your six-pack muscles, which run down the front of your stomach), transverse abdominis (deep abs muscles that wrap around your stomach), and obliques (otherwise known as your side abs, which help you rotate). A successful ab workout incorporates movements that use *all* of these major muscles—preferably at the same time.
As you approach this workout, focus on pulling your navel in toward your spine to keep your abs muscles engaged. If you're doing a movement on your back, make sure to press your lower back into the floor so your abs do the work—not your spine.
Time: 10 to 20 minutes
Equipment: Resistance band, yoga block (both optional)
Good for: Abs, core
Instructions: Choose three exercises from the list below. Perform each for 30 to 60 seconds, then immediately continue to your next move. Once you've completed all three, rest for 15 to 30 seconds, then repeat for three to five total rounds.
1. Glue Bridge March
How to: Lie on your back with your legs bent, heels under knees, feet flat on the floor. Extend your arms over your chest, palms facing. Raise your hips so your body forms a straight line from your shoulders to your knees. Brace your abs and lift your right knee over your hip, maintaining 90-degree angle of that leg. Hold for a moment, then lower your right foot. Repeat with the left. That's one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: rectus abdominis, transverse abs
Why it rocks: Not only does this exercise fire up two sections of your abs, but it works your glutes, too, which will help with your overall stability.
2. Mountain Climber
How to: Start in a plank position. Drive right knee toward chest, return to a plank and quickly repeat with left knee. That's one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: rectus abdominis
Why it rocks: Yup, this workout makes your core seriously burn and gets your heart pumping, a combo that's sure to help you up your fitness game.
3. Plank With Knee Tap
How to: Get into a plank position, with your elbows stacked under your shoulders. Slowly and with control, lower both knees until they kiss the ground. Then return to a plank position. That's one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: rectus abdominis
Why it rocks: This slow movement helps you engage your core while also easing strain on your neck by allowing your knees to periodically touch the ground.
4. Shoulder Tap And Jack
How to: Get into a plank position, with your hands stacked directly under your shoulders. Keeping your core engaged, tap your right shoulder with your left hand as you jump your feet outward. Return to start. Repeat on the opposite side. That's one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: obliques, transverse abs, rectus abdominis
Why it rocks: Not only does this work all aspects of your core, but the move also allows you to get your heart rate up for a boost of cardio.
5. Leg Lower
How to: Start lying on back with arms on mat and hands under butt, palms down, legs raised at a 90-degree angle from the floor, feet flexed. Slowly lower legs as far down as possible without back lifting off the ground. Return to start. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: transverse abs, rectus abdominis
Why it rocks: You're able to fully engage your abs by moving slowly downward without the injury-risk associated with faster movements.
6. Deadbug
How to: Start lying on back with arms extended toward ceiling in line with shoulders and legs bent to 90 degrees (knees above hips). Keep low back pressed into the floor, engage abs, and slowly extend and lower right leg until heel nearly touches floor and left arm until your hand nearly touches floor overhead at the same time. Pause, then return to start and repeat on the opposite side. That’s one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: rectus abdominis, obliques, transverse abs
Why it rocks: This slow-and-controlled move strengthens and stabilizes (good for posture and easing low-back pain) without the threat of neck strain.
7. V-Up
How to: Start lying on back with legs extended and arms by sides, both on mat. In one movement, lift upper body, arms, and legs, coming to balance on tailbone, forming a "V" shape with body. Lower back down. That's one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: rectus abdominis
Why it rocks: Because it involves lifting your arms and legs, this difficult move gets your heart rate up while pushing your core strength to its limit.
8. Side Plank
How to: Start lying on side with right forearm flat on the floor, elbow under shoulder, and both legs extended. Body should form a straight line from head to feet, which are either stacked or staggered. Engage your core and lift hips up. Hold for 30 seconds, then repeat on the other side and immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: obliques, transverse abs, rectus abdominis
Why it rocks: By working your core, hips, and shoulders one side at a time, side planks help you avoid strength imbalances.
9. Reverse Crunch
How to: Start lying on back, legs lifted so thighs are perpendicular to ground and knees are bent. Press lower back into mat, then curl knees into chest to lift hips off the ground. Return to start with control. That's one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: rectus abdominis
Why it rocks: The reverse crunch fires up your rectus abdominis, transverse abdominis, and obliques without straining your neck and back.
10. Hollow Rock with Hold
How to: Sit on a mat with legs bent. (For an extra challenge, place a yoga block between knees.) Squeeze legs together and engage abs to lift bent legs so calves are parallel to the floor. Roll body backward until your middle back touches the floor. Then, with control, rock body back to the starting point. Pause here for three seconds. That's one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: rectus abdominis, transverse abs, obliques
Why it rocks: This advanced move is a true test of core strength. You can up the challenge even more by adding ankle weights.
11. Lateral Bear Walk
How to: Start in bear plank, with shoulders over wrists and knees under hips, hovering a few inches off of the floor. Keeping hips stable, head in line with tailbone, and knees lifted off of the floor, move hands and feet left for three steps. (Don’t let feet or hands cross.) Then, move hands and feet right for three steps. That's one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: obliques, rectus abdominis, transverse abs
Why it rocks: In addition to hitting your entire core, this more unusual movement pattern is great for coordination.
12. Bear Crawl
How to: Start in bear plank, with shoulders over wrists and knees under hips, hovering a few inches off of the floor. Keeping hips stable, head in line with tailbone, and knees lifted off of the floor, slowly step opposite hand and foot forward, repeating with other hand and foot for four steps total. Then, reverse the movement to step backward and return to start. That's one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: rectus abdominis, transverse abs
Why it rocks: The bear crawl fires up all of your major muscle groups to improve your muscular endurance. Speed it up and you'll get some cardio perks, too.
13. Heel Taps
How to: Start on back with knees bent and feet on floor, hands by hips. Lift chest toward the ceiling, keeping neck relaxed and bringing shoulder blades off the ground. Tap right hand to outside of right ankle, flexing right obliques in the process. Come back to center, keeping shoulders off ground, then tap left hand to outside of left ankle. That's one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: obliques
Why it rocks: Easy-to-understand heel taps target your obliques in a big way. You'll feel the burn instantly.
14. Cross-Body Iso Deadbug
How to: Start by lying on back with hands at sides and legs straight, feet flexed. Bring left knee and right hand together at hip level and actively push them into each other until abs begin to tremble. Hold for 10 seconds, then switch sides. That's one rep. Hold for 30 seconds, then repeat on the other side and immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: obliques, rectus abdominis
Why it rocks: This move is beginner-friendly, easy on your head and neck, and quick to make your six-pack muscles shake.
15. Triple Triple
How to: Start on back, with knees bent, feet on floor about six inches from butt, and hands behind head. Crunch chest up toward the ceiling three times, keeping lower back pressed into the mat. Then, bring shoulders down to rest on mat. Keeping feet flexed, lift heels straight up toward the ceiling three times, bringing hips two to three inches off the mat each time. That's one rep. Continue for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all three of your exercises, rest for 15 to 30 seconds, then repeat for three to five total rounds.
Good for: rectus abdominis
Why it rocks: This combo move targets your six-pack muscles from top to bottom and makes it easier to churn out lots of reps without tweaking your neck.
Topics:diet Diet programs diets fasting health intermittent fasting lose weight
0 Comments
Please do not enter any spam link in the comment box.