A solid midsection isn’t approximately about six-pack abs. Each time you carry groceries, clothing, or your kids, you’re depending on your core as a foundation of strength. Whether you’re getting back into fitness after a lapse or you’re an exercise newbie, developing a solid core will increase your stability and balance.
If you think you would like to use a fancy machine to target those inner belly muscles, start thinking again. Take your time to bring you next core workout. For more beginner-friendly workouts, you can start the following workouts anytime.
1. Standing Bicycle Crunches
Targets: Obliques, Rotational Muscles
Stand with your feet hip-width apart, hands placed behind your head. With a tight core, straight back and relaxed shoulders lift your right leg and simultaneously raise your right knee and lower your left elbow towards each other. Return to the starting position. Repeat on the opposite side. Do five reps on each side.
2. Bird-Dog Crunch
Targets: Abs, Hamstrings, Glutes and Shoulders
Stronger abs doesn’t develop overnight — you’ll have to first learn how to activate your core. For essential core exercise, start on the floor on all fours, hands placed directly below your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back. Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Return to starting position. Repeat on the other side. Do five reps on each side.
3. Sit-Ups
Targets: Abs, Possibly Hip Flexors Depending on Range of Motion
If performed incorrectly, sit-ups can cause more pain than they’re worth. To start, sit on the floor with your knees bent, heels touching the floor, hands on either side of your head, shoulders dropped and relaxed to avoid tension in the neck. Keeping your feet on the ground, lay back until your back is flat on the floor. Rise back up. Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.
4. Seated Leg Lifts
Targets: Abs, Hamstrings
Beginners to even more advanced folks will start feeling the burn after a few reps. Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of your glutes. Take a deep breath and lift one leg six inches off the ground. Hold for five seconds, and then put it down. Repeat with the other leg. Continue alternating for one-minute straight, and then take a 20 second break. Repeat for five rounds.
About The Author
Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing ..
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