The Ten Best Core Exercises For Building Rock-Hard Abs
Plank
Lie down on your stomach and lift your body off the floor, resting your weight on your forearms and your toes. Keep your body in a straight position ( without arching your back ) and hold for as long as possible.
Push-up plank
Similar to the plank, except that you are in a push-up position, resting your weight on your hands and toes and holding as long as possible .
Ball roll-ins
Place your hands on the ground and your feet on top of a Swiss ball. Bend at the knees and roll the ball toward your chest. Hold this position and roll the ball back out.
Side bridge
Lying on your side, prop yourself on one elbow, forearm on floor and perpendicular to your body. Then raise your hip up off the floor to realize a straight line from armpit to ankle, with only elbow and side of foot touching the ground. Hold for as long as possible on each side.
V hold
Lie on your back and bend at the waist as you extend your legs and arms into the air to form a "V." Hold the position for so long as possible.
Twisting crunch
Get into a crunch position, then raise your body up into a crunch and twist from side to side.
Lying windmills
Lie on your back with your arms as your sides and raise up your legs until they're vertical to the floor. Slowly lower your legs to one side as low as you can while maintaining complete spine and shoulder contact with the floor. Bring your legs back up to center and lower them to the other side.
Super-mans
Lie down on your belly and raise your torso off the floor with your arms extended in front of you and feet raised up. Hold the position as long as possible.
Swiss ball plank
Place your feet on the ball with your forearms on the ground and hold the position for as long as possible.
G lute push-up
Lie on your back with your feet resting on top of a Swiss ball. Raise your butt off the floor, pushing your body up as high as possible. Hold for as long as you can. - 17268
Lie down on your stomach and lift your body off the floor, resting your weight on your forearms and your toes. Keep your body in a straight position ( without arching your back ) and hold for as long as possible.
Push-up plank
Similar to the plank, except that you are in a push-up position, resting your weight on your hands and toes and holding as long as possible .
Ball roll-ins
Place your hands on the ground and your feet on top of a Swiss ball. Bend at the knees and roll the ball toward your chest. Hold this position and roll the ball back out.
Side bridge
Lying on your side, prop yourself on one elbow, forearm on floor and perpendicular to your body. Then raise your hip up off the floor to realize a straight line from armpit to ankle, with only elbow and side of foot touching the ground. Hold for as long as possible on each side.
V hold
Lie on your back and bend at the waist as you extend your legs and arms into the air to form a "V." Hold the position for so long as possible.
Twisting crunch
Get into a crunch position, then raise your body up into a crunch and twist from side to side.
Lying windmills
Lie on your back with your arms as your sides and raise up your legs until they're vertical to the floor. Slowly lower your legs to one side as low as you can while maintaining complete spine and shoulder contact with the floor. Bring your legs back up to center and lower them to the other side.
Super-mans
Lie down on your belly and raise your torso off the floor with your arms extended in front of you and feet raised up. Hold the position as long as possible.
Swiss ball plank
Place your feet on the ball with your forearms on the ground and hold the position for as long as possible.
G lute push-up
Lie on your back with your feet resting on top of a Swiss ball. Raise your butt off the floor, pushing your body up as high as possible. Hold for as long as you can. - 17268
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