Building a Strong Core | Abdominal Workouts for Better Abs
How to Build a Strong Core, Abdominal Workouts for Better Abs
A strong core will improve your posture, help you maintain proper form in exercise, and help prevent injury. It is important for your abs and back muscles to be strong so that they can support the spine's curves.
The core muscles are also important for protecting the lower back from injury during lifting or when bending over and can support a healthy life well into the future by providing improved mobility.
The very best way to get a strong core and defined abs is to undertake specific exercises that focus on your core and abdominal area.
With this in mind have a look at these top 5 exercises for working out
Working your obliques is a great way to get those toned side abs everyone covets. This exercise also works your shoulders, glutes and quads, giving you a well-rounded workout.
How to perform oblique dips
- Start by getting into a plank position.
- Put your elbows on the floor and brace those abs.
- From this position, touch your left hip to the floor then return back to starting position. This counts as one rep.
- Work the other side by touching your right hip to the floor and return back to starting position.
- Complete 10 reps then change to another side.
This move is not only effective for abs but also great for toning your legs and shoulders. To make it even more challenging and work your core muscles.
Mountain climbers are an excellent exercise because they target so many different muscle groups at once. They are also easy to do and they can be done by anyone of any fitness level - you just have to make sure that you go slow enough so that you don't put too much strain on your joints.
How to perform mountain climbers
- Start by pulling your right knee into your chest.
- Then, switch legs and do the same thing with your left knee.
- Remember to keep your hips down as you run your knees in and out as far and as fast as possible.
- Alternate between inhaling and exhaling with each leg change.
HIGH LEG RAISES
Leg raises are a deceptively simple way to work a variety of muscles including the lower abs, hip flexors, and stabilizer muscles. By adding leg raises to your ab routine, you'll be using the resistance of your legs to help tone and strengthen your muscles.
How to perform leg raises
- Starting standing up with your feet side by side.
- Raise your left leg quickly to raise your knee to your chest.
- Then lower your knee back down
- Then do the same for your right leg
- Alternate between your legs whilst you workout.
FLOOR LEG RAISES
Leg lifts are a great way to work out your lower and upper abdominal muscles, as well as improve your flexibility. They are similar to a straight leg reverse crunch, but with the added benefit of working out your back extensors and hips flexors.
How to perform floor leg raises
- Starting on your back, bring your legs up so they form a 90 degree angle with your body.
- Lower your legs slowly until they nearly touch the ground before bringing them back up again.
- Throughout the movement, keep your back flush against the floor.
- Complete as many reps as you can.
- To increase the difficulty why not consider using ankle weights.
The Russian twist is one of the very best and oldest ways to get a strong core and defined abs, it's great for working your core, including your oblique's, with the rotational movement.
For best results why not use a medicine ball to add a bit if extra resistance and to increase the toning effect.
How to perform a Russian twist
- Sit on the floor with your back straight and engage your core.
- You can also place a small pillow under your tailbone for added support.
- Lift your legs so they are parallel to the floor
- Bring your arms over your torso and twist your hips and abs.
- Repeat by twisting the other way
- If using a medicine ball hold it in your hands and move it across your torso.
SIT UP CRUNCHES
Crunches are a bit like sit-ups in that they help you build muscle. The main difference is that crunches only work the abdominal muscles. This isolation makes them great for people trying to get six-pack abs. Additionally, crunches are ideal for strengthening your core, which includes your lower back muscles and obliques.
How to perform a Belly Crunch
- Lie on your back on an exercise mat
- Bend your knees so your feet are flat on the floor
- Keep your arms straight and on your thighs
- Lift your shoulder blades off of the mat with a controlled motion whilst sliding your hands along your thighs and up towards your knees
- Complete the movements in a slow and controlled fashion whilst concentrating the force through your abs
- Keeping your arm straight will help to focus the exercise on your lower abs
Exercising the lower body, Core and Abs is important because it helps to improve your flexibility by working and stretching ligaments, improve balance from improved core strength and fitness and, It also helps to prevent injuries by strengthening, bones, ligaments and supporting muscles.
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