During those workouts, aim to include a variety of core exercises—not just crunches. Planks, cable woodchops, and abdominal rollouts are all good variations to include. Also, aim for the bulk of your program to consist of total-body exercises that are going to involve your core like front squats, deadlifts, and standing shoulder presses. When choosing sets and reps, also be sure to mimic your current training program.
If the rest of your training is geared toward increasing maximal strength and power, then your core moves should focus on that as well shifting to medicine ball throws versus woodchops for instance. As with other muscle groups, vary the exercises and intensity to constantly see results and avoid overtraining. Here are three of the best core exercises that you can try:.
This is one of the best core workouts that you can include in your fitness regimen. This isometric exercise is similar to push-ups and involves holding onto the position for an extended amount of time. This is ideal for people wanting to shed calories and get in shape. It also helps in improving your overall posture and flexibility. You can take it to the next level with some variations to the basic plank based on your capability.
This is very effective on your lower abs and hip flexors. This involves lying on your back, lifting your legs up to a degree angle, lowering it till it reaches the ground and then lifting it up again to repeat. Depending on your capability, you can either work both your legs simultaneously or take turns between alternate legs. If you want more abdominal activity, then this exercise is the perfect solution for you.
It helps in working your obliques, glutes, neck muscles, transverse, and rectus abdominis. These are very easy core exercises that you can practice every day. For the sit-ups, you need to lie on your back and then lift up your torso without balancing your body with your hands. By this, your body would not rely on the momentum that your body would gain while doing the traditional sit-ups.
This is again another awesome core exercise that helps in making your abs toned and defined. For this, you must lie on your back and crunch your legs. Then, touch your right heel with your right hand and then your left heel with your left hand. For best results, you must repeat this at least for a minute every day. If you want to particularly target your lower abs, then you must include this in your daily exercise regimen.
Start on your side with your left forearm on the ground, forming a straight line from your head to your feet, feet stacked on top of each other. Your left elbow should be directly under your shoulder. Lift hips as high as you can and raise your right arm straight up in the air. Keeping your right leg straight, raise it as high as you can and then lower it back down, keeping core engaged the entire time. Do 15 leg lifts per leg. Lie faceup with knees bent and feet on floor. Engage glutes and press through heels to send hips straight up into a glute bridge.
Engage core and lift left leg off the ground so it makes a degree angle. Lower it back down to starting position.
Repeat on right leg. Alternate marches for a total of 20 reps—10 reps per side. Start in forearm plank position on your right side.
Engaging your core and glutes, lift left foot up off the ground. Lift right foot off the ground. Alternate leg lifts for a total of 20 reps—10 reps per side. Lie faceup with head against a wall.
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