Here we are in a new year, and a large number of people are on the pathway to completing their resolutions. If this is going to be the year you’re going to get (and stay) fit, we’ve got some great exercises to help you get started on building a stronger core and beautiful abs.
Core Strength & Your Health
We’ve been talking about core muscles and building core strength a lot over the last year, and you likely already know it’s been for good reason. Your core plays important roles in proper posture, and is responsible for helping you stand upright and move around.
If you’d like to check out some of our other posts on core strength and training, see below:
- The 15-Minute Core Workout
- The 5-Move Core Circuit
- The Stability Ball Workout for a Stronger Core
- Pilates for a Stronger Core
Unless you’ve been living under a rock, you know that your core muscles include your abdominal musclesâthe group that nearly everyone wants to turn into a six-pack of sexiness. So, not only will this week’s workout support a healthier posture, but it might just help you start to look slimmer and more toned, too.
This Week’s Workout
1. Tone-It V-Hold
Start this exercise sitting on the floor with your knees bent and feet flat to the floor. Place your hands under your thighs and tip back, lifting your legs until your lower legs are parallel to the floor, then release your hands. Straighten your legs out and reach your hands toward your toes. Hold this position for eight full breaths. Repeat three times.
2. Low-Belly Leg Reach
This move starts with you on your back, your knees bent to a 90-degree angle, and your hands should be behind your head (or by your ears, if you prefer that). Pull your abs in and, making sure to keep your knees over your hips, lift and crunch up. Hold the crunch for three to five seconds, then release. Extend your legs out to a 45-degree angle and hold that for three to five seconds, making sure your lower belly is squeezed. Do two sets of 10-15 repetitions.
3. Cross-Leg Diagonal Crunch
Lie on your back with your legs straight. Lift your hips and move them to the right before lowering and straightening your legs again. Now bend your left knee and cross it over your right leg. Be sure your left foot is flat on the floor on the outside of your right knee before crunching up and coming back down. Complete 50 repetitions, and then switch sides.
4. Medicine Ball V-Crunch
Start this two-in-one exercise on your butt with your thighs and torso forming a V shape. Hold a medicine ball in both hands and swivel yourself from left to right and back to the left while maintaining the V shape. Do three sets of 15 repetitions.
5. Opposite-Arm Leg Reach
Lie on your back with your left knee tented and foot flat. Raise your right leg up toward the ceiling and hold it there. Then, raise your left arm up toward your foot. Move your raised leg out to the right and your raised arm to the left before returning both to the center again. Complete 10 to 12 repetitions before switching sides.
6. Supine Twist
Lie on your back with your legs straight. Bend your right knee and pull it up toward your chest. Press your right knee to your left side, letting your torso twist with the movement. Then, stretch your right arm to the right at shoulder height.
This workout can be performed two to three times a week, and is fairly straightforward and simple. An added plus is that it shouldn’t take long at all!
How are YOU building a better core this year? We’d love to hear your plans. Please leave us a comment below.
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Why those kind of exercises for stronger abs are too hard? I can’t do it properly, can you please give me an advice? Yup, First timer problem.