If you are one of these people who are trying to lose weight, especially around your midsection, you've probably discovered that your core is the hardest thing to work out. Don't get discouraged!
READ: Abs Are Made In The Kitchen
There are a few simple workouts that you can do in the gym or at home that will help shape up your midsection in no time. But remember, it will take dedication and hard work. Check out these four exercises to get those abs tight!
1. Planks
This exercise requires you to hold your body weight up by engaging your core muscles while in a plank position. Perform this position by extending your legs behind you (similar to a push up position), resting your weight on your forearms. Hold this position for 30 seconds, rest for 15 seconds, then repeat four more times.
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But don't just stop there. There are plenty of plank variations you can try.
Here Are 8 Plank Variations to Fire Up Your Core
- Incline Plank...
- Seesaw Plank. ...
- Plank Arm Raise. ...
- Plank Shoulder Tap. ...
- Plank Hip Dip. ...
- Reverse Plank. ...
- Side Plank Rotation. ...
- Plank March...
https://youtu.be/xnYwY8aUke8?si=l2rYRE_KN9CBr7-g
2. Leg Lifts
Leg lifts help to tighten the muscles in the lower abdominal region, which is typically a trouble spot for many. They can be done seated on the edge of a chair or a workout bench, or they can be performed while lying on your back on a yoga mat.
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- Seated: Extend your legs out in front of you while sitting on the edge of your seat as you lean back slightly, place your hands on the sides of your seat near the base of your thighs and bring your legs...
... toward your chest making sure to extend them back out in front of you without touching the floor. That counts as one movement. You can do 12 of those movements before resting for 30 seconds and continue the motions to do a total of four sets.
- Lying Down: Extend your legs out in front of you and bring them up into the air and towards your chest while placed close together and lower them again to tap the floor. That entire movement counts as one rep. Do 12 reps before resting for 30 seconds and repeat for a total of four sets.
READ: Sexy Abs: 9 Non-Gym Things You Need To Do Every Day
3. Reverse Crunches
Crunches are the typical abs workout people turn to for getting their core in shape, but not everyone likes to do them. Instead, you might prefer the reverse crunch, especially if you have difficulty with neck discomfort in the traditional crunch or situp. This exercise will activate your major abdominal muscles, including the external obliques on the sides of the abdomen.
How to Do a Reverse Crunch
1. Lay face up on the mat with your arms at your sides. They can be closer to your body or extended comfortably for balance.
2. Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). This is the starting position. Brace the abdominal muscles and hold a neutral spine position with a slight natural curve in the lower back (lumbar) region, yet with the back firmly against the floor.
3. Contract the abs as you exhale to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight, and the neck and shoulders should remain relaxed and on the mat. Hold when you cannot curl without your back coming off the mat.
4. Return slowly to the starting position as you inhale, with your hips back on the mat, and your knees over your hips still bent 90 degrees.
Perform 10 repetitions for three sets and increase the number of repetitions as you get stronger.
4. Core Twists
Core twists are great for cinching the waist and working the obliques to prevent those annoying love handles from developing. To perform this exercise, sit on the floor with your knees bent and lean back slightly to engage your abs. Take a weighted medicine ball in your hands and twist from side to side, making sure the ball touches the floor each time. Tap the floor 20 times, rest for 30 seconds and do three more sets for a total of four sets.
For more fitness articles, visit the BlackDoctor.org Healthy Living - Fitness center.
