Strong abdominal muscles not only look beautiful, but they also help you to maintain great posture, prevent injuries, relieve lower back pain, and increase sports performance.
Your present fitness level or body fat percentage will determine how easy it is to obtain a six-pack. It’s also crucial to remember that genes, which determine how weight is distributed, influence how simple or difficult it is to achieve great abs.
PLANK
This is an all-time classic. Maintain a perfect line through your shoulder to your ankles by using your wrists and toes to support yourself.The board is wonderful for beginners because there’s less movement,” says Chamberlain, “so there’s less chance of making a mistake.It’s also easy to grow, start with 15 seconds and runs up to 60. Make sure your core is engaged by gradually tilting your hips back to flatten your back muscles — a bent lower back should be avoided.
HAND SLIDE CRUNCH
Lie on the floor with your knees bent and your legs flat on the ground. As you sit up, place your palms on your legs and slowly glide them up over your knees.
“It is not really a big movement,” Chamberlain argues. “Aim to close the gap between your ribs or hip by elevating your shoulder off the ground while keeping your lower back in contact with the ground.
“Moving the top portion up emphasizes your upper abs more. Start with five sets and work your way up to 15.
MOUNTAIN CLIMBER
“Begin with a straight arm press-up, one leg up between your elbows, and only your rear foot on the floor,” says the author.
“Throughout the exercise, focus on bringing your abdominals in to support your spine and provide greater energy. This is an excellent exercise for both burning calories and toning your abs. Begin with thirty seconds of climbers and gradually increase to 60.
LEG RAISE
Lie down on the ground flat on your back. Raise your legs to vertical or as near to it as you can while keeping them as straight as possible. Lower them and do it again.
Chamberlain explains, “This engages your lower abdominal, and you activate your cores by flattening your low back on the ground.
“Tuck your knee in and begin with your legs lifted, then slowly drop them to the floor to make it easier. When you’ve mastered this, return back to the top posture with your legs straight.
“Place your hands beneath your buttock to help maintain your lower back straight if you have a niggle with your lower spine. Begin with five-raise sets and work your way up to 15.
Strong abdominals can benefit your body by assisting in the maintenance of proper posture. Lower back pain can be avoided by strengthening your abs. Your abs play a big role in supporting the lower back or controlling the tilt of your pelvis, so the stronger your abdominals are, the more support you’ll get.
Photos Getty Images
DON’T FORGET TO SEND ME YOUR FEEDBACK!
BY: DANIYAL KHAN
Recommended3 recommendationsPublished in Health