Assume a plank position, resting on your elbows, with the balls of your feet about shoulder width apart. Your elbows should be directly underneath your shoulders, your back should be flat, and your neck should form a straight line with your back. Tighten your rear end and abdominals and the front of the thighs.
Hold this position for the suggested amount of time. Do not allow your lower back to sag.
What it does: This plank exercise strengthens the entire core. (Find out more tips to get better abs without crunches.)
Form tip: To intensify this exercise, narrow your base of support by moving your feet closer together. You can also get full-body, mix-and-match workouts to help you burn fat, tone muscle, and reboot your body in my new book 60 Second Sweat.
Assume a plank position, resting on your elbows, with the balls of your feet about shoulder width apart. Your elbows should be directly underneath your shoulders, your back should be flat, and your neck should form a straight line with your back. Tighten your rear end, abdominals, and the front of the thighs.
Plant your right hand on the ground and push up, then do the same with your left hand, to walk up and onto your hands.
Reverse the movement going back down, moving onto one elbow at a time. Repeat for the suggested number of reps, not allowing your lower back to sag.
What it does: This plank exercise strengthens the entire core and increases shoulder strength and stability. Form tip: To intensify this plank exercise, bring your feet together and narrow your base of support. Assume a plank position, resting on your elbows, with the balls of your feet about shoulder width apart. Your elbows should be a few inches in front of your shoulders, forming a longer lever than in a standard plank. Your back should be flat, and your neck should form a straight line with your back. Tighten your rear end, abdominals, and the front of the thighs.
Hold this position for the suggested amount of time, not allowing your lower back to sag.
What it does: This plank exercise strengthens the entire core. Form tip: To intensify this plank exercise, bring your feet together and narrow your base of support.
Lie on your left side with your left elbow propped up directly underneath your shoulder. Your legs should be straight and stacked on top of each other.
Tightening your abs and the front of your thighs, lift your hips up and into the air. Your body should form a straight line.
Hold this position, not allowing your hips to sag, for the suggested amount of time before switching sides.
What it does: Strengthens the entire core with an emphasis on the side abdominals.
Form tip: During this side plank exercise, make sure your top shoulder does not rotate forward, as this makes the exercise less effective for your side abdominals.
“Easy and Effective Exercises to Sculpt Your Abs”
Are you ready to embark on a journey to a stronger and more defined core? Building your abs doesn’t have to be complicated or daunting. With a handful of simple yet effective exercises, you can start working towards that toned midsection you’ve always wanted. Let’s dive into some easy exercises that will help you sculpt your abs with consistency and determination.
1. Crunches: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or lightly touching your temples. Lift your shoulders off the floor by engaging your core and exhaling as you crunch. Inhale as you lower your upper body back down, but keep your neck relaxed throughout the movement.
2. Plank: Assume a push-up position with your arms extended and hands directly beneath your shoulders. Your body should form a straight line from head to heels. Engage your core and hold this position, focusing on keeping your back flat and your hips level. Start with shorter holds and gradually increase the duration as your core strength improves.
3. Bicycle Crunches: Lie on your back and bring your hands behind your head. Lift your feet off the ground, and bend your knees at a 90-degree angle. Alternate bringing your right elbow towards your left knee while extending your right leg, and then switch sides. Focus on twisting your torso and engaging your obliques.
4. Leg Raises: Lie on your back with your legs straight and your arms by your sides or under your hips for support. Lift your legs off the ground, keeping them straight, until they are perpendicular to the floor. Slowly lower your legs back down without letting them touch the floor. Engage your lower abs throughout the movement.
5. Russian Twists: Sit on the floor with your knees bent and feet flat. Lean back slightly, engaging your core. Hold a weight or an object in front of you with both hands. Twist your torso to one side, bringing the weight beside your hip. Return to the center and twist to the other side. Keep your feet elevated for an added challenge.
6. Reverse Crunches: Lie on your back with your knees bent and feet flat on the floor. Place your hands by your sides or under your hips. Lift your legs off the ground and bend your knees towards your chest. Curl your hips off the ground, lifting your legs towards the ceiling. Lower your legs back down without touching the floor.
Remember, consistency is key when it comes to building and defining your abs. Aim to incorporate these exercises into your workout routine 2-3 times a week and pair them with a balanced diet and overall fitness plan. Always prioritize proper form to avoid injury and maximize the effectiveness of each exercise. With dedication and patience, you’ll be on your way to achieving a stronger and more sculpted core.