9 CORE EXERCISES THAT GET YOU CLOSER TO SIX-PACK ABS
Shehzad Ul Hassan
Sales Executive | Sales Navigator Specialist | B2B Marketing Agency | LinkedIn Campaign?Builder?| I Help Authors, Speakers & Experts to scale their top-line revenues & profits.
?look attractive, but as a matter of fact, it is not easy to achieve a perfectly shaped body and flat stomach. In today’s article, we are going to present you with nine exercises that are incredibly efficient and will help you to get the desired six-pack abs.9 CORE EXERCISES
Works: Rectus abdominis
First of all, sit up straight and bend your knees at 90 degrees angle, and make sure that your feet are flat on the floor. Pull the torso close to your thighs and place your arms forward at shoulder level with palms down. Slowly exhale, and as you roll back onto your tailbone, draw the navel toward the spine by curving the spine into a “C” shape.
After that, slowly inhale and realign your spine until you straighten up.
Works: Internal and external obliques, the rectus abdominis
Extend your arms forward and perform a roll-back by curving your spine into a “C”. Slowly twist your torso to one side, then bend one elbow and pull it back at shoulder level by reaching the other arm to the opposite knee. Then, bear both arms forward and return to the start position.?Repeat the same movement on the other side.
Works: Transversus abdominis, rectus abdominis, internal and external obliques
Take a medicine ball or some other heavy object. Start by holding it over your head and recline down. Try to lift from the core back to a sitting position and while doing that, keep the ball over your head.
To make this exercise more challenging, include a slant board. So, first, you should hook your feet under the top of the board. Namely, the downhill slant in combination with extra weight will make this exercise much more complex and will add a different challenge to your ab muscles. To achieve even better results, increase the angle of the board and add the weight of the ball.
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Works: Rectus abdominis, internal and external obliques
Kneel and stabilise one arm directly under the shoulder by reaching the other arm forward at shoulder level and the opposite leg back at hip height. Slowly exhale, contract your abs and then round back up to the ceiling while drawing elbow to knee, turning the palm up. Repeat the?same exercise to the other side.
Works: Transversus abdominis, internal and external obliques
Lie on the back and raise your legs, bend your knees over the hips and make sure that your calves are parallel to the floor. After that, extend your arms to the ceiling with your palms forward. Make sure to pull your abs tight by bringing your navel to your spine.
Exhale and lower the opposite arm and leg toward the floor, and while doing this, bring the other knee over the chest. It is essential to keep the low back connected to the floor at all times and don’t arch. Repeat the exercise on the other side.
Works: Rectus abdominis
Stand up and place your feet in a staggered stance, put the left foot in front of the right, about 2-3 feet apart, and then lower your body into a split squat. Jump up and while doing that, scissor-kick your legs, and then land with your right leg forward. Once your feet touch the floor, lower your body into a split squat.
Works: Transversus abdominis
Sit tall, bend both knees in front and position your feet flat on the floor. Then, lean back onto your elbows and ensure that your shoulder blades are down and together. Tight your abs and slide your hands with palms facing down under your lower back for support.
Lift your legs to bend your knees over the hips and ensure that the calves are parallel to the floor. Inhale and dip your toes to the mat while maintaining those right angles at the knees.?Slowly exhale and return to start.