Exercise Tips: A well-balanced core is essential for anybody. Men and women both benefit from trunk muscle strengthening because it not only creates a great, tight waist, but it also helps prevent back issues, lifting, and essentially anything that utilises your body.
This exercise will not only help you shape your abs and stomach, but it will also deliver an all-point workout to your entire core, ensuring that your body is strong and stable regardless of the activity you choose.
The Hard Core Exercise Tips
This workout is done in a circuit format. You should not rest between exercises ideally, but you can take a 1-minute break at the end of the circuit. Then, for optimal core effectiveness, repeat the circuit two to three times.
The Ab Chop
Lie flat on your back with your knees bent and your feet flat on the ground for the Ab Chop. Extend your linked arms above your head. As you come up from a crunch, swing your arms down to the right side of your knees, as if you were chopping an axe downward. Lower slowly back down and chop to the left side on the next rep. Perform 30 repetitions.
Assume a push-up position with your arms outstretched and your hands shoulder-width apart. Shift your weight to the right side of your body and then rotate to the left, reaching your left hand straight up to the ceiling. Your weight is supported by your right arm, your back is flat, and your body looks like a “T”. Hold for two counts before returning to the starting position. On the next repeat, switch sides and finish 8 to 12 total repetitions.
Side V Ups
Lie on your side with your arms crossed across your chest. Raise both legs off the ground while also elevating your shoulders. The movement is tiny, yet it is intensely concentrated on the oblique muscles. Perform 10 to 12 repetitions on each side.
Plank with Arm Lift
Take a plank stance (like a push-up but with your forearms flat on the ground). To maintain balance, spread your feet wide. Raise your left arm and point it toward 10 a.m. (if your head was aimed at noon). Hold that position for two counts before bringing your arm back. Rep with the right hand aiming at 2 p.m. Aim for 6–8 reps on each side.
Lie flat on your stomach with your arms at your sides for the Cobra. Lift your legs and raise your head, chest, arms, and shoulders off the ground by contracting your back and glute muscles. Consider assuming a position for going head-first down a slip-n-slide. Ideally, only your hips are touching the ground. Hold this position for 30 seconds.
Lie flat on your back with your arms extended overhead. Raise your feet off the ground while curling your upper body up to try to touch your hands to your toes. Hold the contraction for one count, then slowly lower yourself back down, stopping before your feet or arms hit the ground. Attempt 15 to 20 repetitions.
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