Whether you’re a professional athlete, a fitness enthusiast, someone who enjoys exercising or wants to start working out to get in shape, the strength of your core is very important. Getting a chiselled core is not easy — it requires dedication and determination. Having sad that, remember that every person is different so what may work for someone else, may not for you and vice versa. Here are five ab exercises that will help you achieve a strong core.

  1. PARTIAL SIT UP:- Start by lying on your back and bending your knees. Keeping your arms straight, slowly raise them overhead and start to sit up halfway. Hold on for three seconds and return back to the original position. Repeat this at least 10 times.

2. SWISS BALL CRUNCH:- This may seem easy but is harder than it looks. Take a medium sized Swiss ball and lie back on the ball with your feet on the floor about shoulder-width apart. Make sure that your lower back is well supported. Now, place your hands at the back of your head start to curl your body while slowly getting on the ball till you’ve sitting up. Repeat this 8-10 times.

3. LEG RAISES:- Lie down in front of a pole or a heavy piece of furniture. Hold the pole just above your head and keep your legs straight. Now, lift them up until they’re completely vertical and slowly lower them back. Make sure you don’t touch your legs to the floor but bring them down just inches above it. Repeat this 10-12 times.

4. SIDE/STAR PLANK:- Bored doing the regular planks? Try the side plank, which is twice as challenging. Start to lying down on your right side and place your right forearm on the floor. Slowly raise your hips, keeping your shoulder, hips and ankles in a straight line pulling your stomach in. Make sure that your right forearm and right foot are bearing your weight. Hold on for as long as you can and repeat on the other side.

Another effective plank exercise is the star plank where you need to get into a push-up position. Next, place your arms and legs are far apart as possible so that your body looks like a star, Make sure your palms are flat on the floor and your weight is equally distributed. Hold on for 15 to 20 seconds and repeat twice.

5. SWISS BALL PLANK CIRCLE:- Take a Swiss ball and place it on the floor. Place your hands on it as if you’re getting into a push=up with your legs in a straight line behind you. Slowly lower your forearms while they are firmly placed on the ball, keeping yourself straight. Use your elbows and wrists to move the ball in a circular motion, both clockwise and counterclockwise. This exercise requires control so that you don’t lose your balance.



Recent Posts