A strong core can help you stand up straight, keep your balance, and stay stable. It can also help prevent and ease back pain. The low back, hips, pelvic floor, and abdominals are the main muscles that make up the core. To build your core, you should work these muscles.
Because of this, working out your abs is an important part of any workout plan. Many people use crunches as their go-to ab workout, but they can be hard to do right. Form mistakes like pulling on the neck or using motion can hurt and hurt you. If they make you feel bad, there are lots of other routines that will do the same thing.
Many ab exercises work the core from different directions, so even if you’re good at crunches, it’s still a good idea to add some of these other moves that target and strengthen the core. They’re also good because they don’t put stress on the neck or low back.
How often should I train abs?
Large muscles in the upper and lower body need at least one day off between workouts to heal. However, the core muscles can be worked out every day. This is a quick 5-minute core practice that you can easily fit into your plan.
Do 5 to 7 of these exercises in a row. For a circuit workout, do 5-7 exercises over and over for 3 rounds, taking a short break between each round if you have time.
1. Pelvic tilt
A hip tilt is always a good way to start ab movements because it wakes up the core and helps you get used to using the right muscles. Lay on your back with your knees bent and your feet flat on the ground. Your arms should reach down to your feet, and your feet should be hip-width apart.
Then take a big breath in and out. Your lower back should arch a little off the ground. As you let your breath out, tilt your hips forward and press your low back into the ground. If you want to get a tight fit, pull the shoulder in toward your spine. Let go and do it again 10 to 12 times.
2. Plank
As you get down on your knees and hands, line up your shoulders over your wrists. Your arms should be straight out from the front of the mat. Next, move your knees back a few inches and bring your belly button closer to your spine. Lift your legs off the ground and tuck your toes under.
Put your feet on the floor and squeeze your quads. To keep your head and neck long, make sure your shoulders are over your arms and your eyes are a few inches in front of your fingers. Start with 30 seconds and work your way up to a minute.
3. Side plank
To begin, do a modified plank on your wrists. Bring your left foot up to touch your right foot and hug your legs together. Next, turn slowly to the right while keeping your balance. Place your right foot on the outside edge of your right foot and stack your left foot on top of it.
Pull your right hip up and press down with your right hand, making sure it stays right under your right shoulder. Then, slowly bring your left hand up onto your left hip. Hold the position for 30 to 45 seconds with the left arm straight up to the sky. Then go back to plank position and switch sides.
4. Mountain climbers
Keep your back straight, your hips low, and your core tight as you start in the plank pose. Bring your right knee up to your chest and toward your right arm. Bring your left leg under your chest and toward your left arm. Bring your right leg back to the standing position.
Keep up a steady pace and switch sides each time. Pay attention to your breathing and work out your abs, hips, and legs. Do it for 30 seconds.
5. Flutter kicks
Lay on your back and stretch your legs up to the sky. Put your arms at your sides. You can also put your hands under your butt to make the move even more stable. Squeeze your core and bring both legs down 6 to 12 inches, so they are at a 45-degree angle.
As you bring one leg down to the floor, lift the other one up. Change legs. Keep switching sides and moving your legs in a fluttering way. Play this about 15 times, and be careful not to speed up as you go.
6. Reverse crunches
Squeeze your abs and lift your legs so that your knees are 90 degrees above your hips. Keep your knees flat on the mat so that your legs look like they are sitting on a table. As you lift your hips and knees up to your chest, keep your core tight. Think about moving your hips forward.
Keep your upper body flat on the ground. It’s important that only the bottom of your back is raised off the ground. As you come back down, through the table top, and tap your feet on the ground, make sure that your legs stay at a 90-degree angle the whole time. Do the steps again, making sure to breathe slowly while you squeeze your abs. Do 10 to 15 reps.
7. Russian twist
As you sit on the ground, bend your knees and put your feet on the ground or just above it. At a 45-degree angle, tilt your upper body backward. This will feel like the top position of a sit-up. Hold a barbell in each hand, bring your shoulder blades together, and separate them from your ears.
Keep the barbell in front of your chest and twist your body to the right while tapping it on the floor. Then move back to the middle and twist to the left while tapping it on the floor. Do this five times on each side. You can change the move by doing it without a bar.
