Abdominal exercises
1. Plank
How to: Hold a push-up position, keeping your body straight from head to heels. Engage your core and hold for 30-60 seconds.
Benefits: Strengthens the entire core, improves stability.
How to: Hang from a pull-up bar and raise your legs to a 90-degree angle. Lower them slowly.
Benefits: Targets lower abs and hip flexors.
How to: Lie on your back, lift your legs, and alternate touching your elbows to opposite knees in a cycling motion.
Benefits: Engages both upper and lower abs.
How to: Sit on the floor with your knees bent, lean back slightly, and twist your torso side to side while holding a weight.
Benefits: Works the obliques and improves rotational strength.
How to: Lie flat, then simultaneously raise your legs and upper body to form a "V" shape. Reach for your toes.
Benefits: Engages the entire core effectively.
How to: Start in a plank position and quickly drive your knees towards your chest, alternating rapidly.
Benefits: Boosts heart rate while working the abs.
How to: Use an ab roller or a barbell. Roll forward while keeping your core tight, then return to the starting position.
Benefits: Builds strength in the entire core.
How to: Lie on your side and lift your body off the ground, resting on one elbow. Hold for 30-60 seconds on each side.
Benefits: Targets the obliques and improves stability.
How to: Lie on your back, lift your legs slightly off the ground, and alternate kicking them up and down.
Benefits: Engages the lower abs and hip flexors.
How to: Stand with feet shoulder-width apart, lift a medicine ball overhead, and slam it down to the ground with force.
Benefits: Works the entire core while being explosive.
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