Apart from a great body, ripped abs are critical for sports and life: core strength is something we need every day!
Here are the 5 best exercises for a toned, stronger abdomen.
#1. Front Plank
Get into a plank position with your elbows in line with your shoulders and your forearms resting on the floor. Keep your body straight, with your abdominal and gluteal muscles contracted.
Hold this position for 20 seconds to 1 minute, gradually increasing the time as your strength and endurance improve. Rest for 30 seconds and repeat the movement three to five times.
#2. Side Plank
The exercise is performed in the same way as the front plank, except for a different position.
Get into a plank position with your elbows aligned with your shoulders and your forearms resting on the floor. Keep your body straight, with your abdominal and gluteal muscles contracted.
Hold this position for 20 seconds to 1 minute, gradually increasing the time as your strength and endurance improve. Rest for 30 seconds and repeat the movement three to five times.
#3. Dead Bug: Legs Bent
Lying on a flat surface, begin the movement with your hips flexed at 90°, place your legs perpendicular to your body, bend your knees and make your lower legs parallel to the floor.
Then, raise your arms and extend them upwards. Ideally, hold a dumbbell and keep your arms extended.
Always try to keep your torso in the same position without losing control of the movement. From there, simply alternate legs and touch your heels to the ground alternately. Keep your knees bent.
Try to keep your hips still and the movement must be very controlled. Perform 20 alternating repetitions in a slow and controlled manner. Do three sets.
#4. Hip Lift
Raise your hips slightly, keeping your spine in a neutral position for 20 seconds. This is a decompression position. Do three sets.
#5. Posterior Stretching
Hold for 20 to 30 seconds, without causing pain or discomfort. Do three sets alternately, without compensating the spine and maintain the neutral position.
Consult a healthcare professional before starting any new exercise regimen. These exercises will tighten the core and improve fitness levels when practiced regularly with a healthy lifestyle.
If you have to make changes, then do so and continue struggling as that will yield more exertion and endurance.
