Joanna James
Maintaining washboard abs can be hard in today's fast-paced world where you won't always have time to go to a gym. Here are 7 exercises that focus on the core that can be done anywhere.
There are many variations of planks that help increase core body strength, here are some you can start with:
Side planks help you work out a minor core muscle called the quadratus lumborum. Researchers have found that exercises similar to the side plank that work on the endurance of your lower back can substantially reduce the risk of back pains. Because the side plank is tougher than the normal plank, start by trying to hold a side plank for 3 sets of 10 seconds and work your way up to 1 minute to achieve maximum results.
Three-point planks improve on the regular plank by eliminating one of the contact points involved in a normal plank. Hold your body in neutral position and raise one leg off the ground and hold it for 5-10 seconds and then alternate while making sure your body doesn't lean sideways.
Contrary to popular belief, researchers have found that exercises that repeatedly bend the spine similar to crunches are one of the main factors that lead to damage to the lower back. The reverse crunch while being easier than most of the other exercises discussed on this list helps enhance your posture and makes a bigger difference than you'd expect. It is vital to keep your core body stiff by tightening your stomach to achieve maximum results.
The dead bug may look like easy to pull off but if it feels too easy, you're not doing it wrong. You have to make sure that your back is touching the ground at all times by maintaining your core stiff while extending your hands towards the ceiling and maintaining your knees, feet and hips in an upright 90-degree angle. The exercise is started by stretching one leg by unbending your knee and hip so that the leg will be just above the ground. The exercise has to be done in a very gradual and controlled manner for it to take full effect.
You'll need an elevated bar to do this exercise, the monkey bar at a playground would be ideal. Although hanging leg-raises look easy to do they're actually quite hard and just like the dead bug, they have to be done at a very gradual and controlled manner to take effect. If you're trying this for the first time, try to start by arching your knees and bringing them to your chest instead of arching your hips.
The TRX fallouts or Suspended fallout is performed using suspension straps and is a good substitute for the ab wheel, one of the most efficient and powerful core exercises. But because ab wheels require precious suitcase space that most people can't afford when travel the TRX fallout serve as the next best thing. One of the key benefits of using suspension cables is that you can easily adjust the difficulty level of the exercise by adjusting your body position.
The hollow body hold is a stand that requires you to create complete-body pressure by tensing your abdominals, a technique that gymnasts learn when they begin their training. This position will help elevate execution of handstands, pull-ups, or any other full-body movement.
Body saws are a hybrid of planks and fallouts and aren't recommended for beginners. Exodus Gym which is one of the contributors for Wellington health and fitness doesn't recommend you doing this exercise without expert supervision.
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