Core Exercises aid in the development of a strong core, which will keep you healthy and pain-free. In the same workout, sculpt your abs while strengthening your core! In this article, we will discuss the best exercises for stronger abs and core.
Your center of gravity is your core. A strong core allows for more effective movement during training and in daily life. Whether you’re working exercise, standing in the kitchen cooking a meal, or sitting at work, you should always engage your core. If you want to obtain a six-pack or just tone your body, ab workouts are a great method to get in shape and strengthen your core. Furthermore, ab workouts require no special equipment and can be performed in almost any place.
However, because there are so many different types of ab workouts, it can be difficult to decide which ones to attempt. We spoke with a safa fitness club certified trainer about 5 terrific ab workouts to add to your workout program to get a better idea of where to start.
What is the difference between a Six Pack and a Strong Core?
A Six-Pack refers to the visible abdominal muscles on the front of the body, whereas a strong core includes all of the muscles in the abdominal, back, and hip areas that work together to provide stability and support for the body. Having a six-pack does not always imply having a strong core, and someone with a strong core may not have obvious six-pack abs.
How to do Workouts? Some Tips
Adults should engage in at least 30 minutes of moderate to vigorous physical
Below mentioned workouts that target all of your abdominal and core muscles. Depending on your fitness level, you can select the beginner, intermediate, or advanced circuit and work your way up to the harder movements.
To complete one workout, repeat the movements in each circuit three times. Take as little time as possible between moves (and no more than 90 seconds). Aim to complete whichever level workout you pick twice a week, and then three times a week when you’re ready to ramp up the intensity.
NOTE: Before beginning a new program, consult your doctor if you have any injuries or medical issues that may limit your ability to exercise.
Before going down to the floor for a workout safa fitness club’s best-certified trainers has the following tips for you:
- Focus on proper form
- Include a variety of exercises
- Start with basics
- Increase resistance gradually
- Don’t forget to rest
5 Best Exercises for Stronger Abs and Stronger Core
Following are the 5 best exercises for stronger abs and core recommended by Safa Fitness CLub’s Certified Trainers.
1. Weighted Plank
The plank is a basic core move that includes holding the top of a pushup position for a set amount of time, either on your hands or your forearms. The amount of stress caused by flexing your abs to keep your back straight is enormous.
- More Isometric Strength.
- Gives the Ability to lift heavy weights by tightening your stomach and lower back muscles.
- Better spinal Cord position.
The plank is a basic core move that includes holding the top of a pushup position for a set amount of time, either on your hands or your forearms. The amount of stress caused by flexing your abs to keep your back straight is enormous.
2. Weighted Stability Ball Crunch
Some people are unsure about trunk flexion exercises, however, the stability ball crunch securely develops this action without involving the lower back. Furthermore, executing crunches on a stability ball enhances the activation of your core stabilizers, which aids in injury resistance.
- Trains flexion with resistance
- A stability ball engages more ab muscles than performing crunches on the floor.
- Improve Balance
How to do Weighted Stability Ball Crunch:
Lie down on a stability ball, knees bent, feet flat on the floor. The ball should be positioned just beneath your hips and lower back. For an added difficulty, place a weight at your chest or behind your head. Crunch your torso forward till your mid-back is away from the ball. Hold for a few seconds at the top before gradually returning to the beginning position.
3. Dead Bug Pullover
Some people are unsure about trunk flexion exercises, however, the stability
Combining the dead bug, a motion that generates core instability by simultaneously reaching your opposite-side arm and leg with a kettlebell is an excellent ab builder.
The offset nature of the kettlebell, paired with the dead bug movement, puts additional strain on your core, shoulder, and lats. The dead bug pullover allows you to work on your abs by increasing the weight and time under tension.
- Stabilize your hips, abs, and lower back.
- Prevent misalignment
Lay on your back with your arms extended, holding a kettlebell by the horns above your chest. Raise your legs off the ground and bend them at a 90-degree angle. Before you begin, press your low back into the ground and exhale while simultaneously extending one leg and lowering the kettlebell till it gently hits the floor. Reverse the movement and repeat with the second leg, keeping your lower back pressed into the ground.
4. Hanging Knee Raise
Some people are unsure about trunk flexion exercises, however, the stability
The hanging knee raise, like the sit-up, is a beginner-friendly exercise that requires no equipment and is ideal for boosting the size of the ab muscles. It’s also easily scaled – straighten your legs or hold a dumbbell between your knees to make the move more difficult. Hanging from a bar can also improve your grip strength, which will aid you with workouts like deadlifts, farmer’s carry, and run pull-ups.
- Increase body control
- Helps in building muscular endurance and hypertrophy
- It’s Scalable (you can make it more challenging)
Hang from a bar with your hands slightly wider than shoulder width apart and your shoulder blades pressed together. Without utilizing momentum, press your legs together and raise your knees up to chest height. Maintain core and upper back tightness to reduce swinging.
5. L-Sit
The L-Sit is a common gymnastic technique in which the body is held off the ground with the legs out in front, requiring the core to stabilize the body.
Balance, strength, and patience are required. However, if you learn it, you will develop a stronger core and greater upper body muscle.
- Increase full body strength by resistance to gravitational force.
- More Isometric strength and abdominal development.
- Strengthen the core and best exercise for lifters and gymnastic athletes.
Place your hands on the handles of two dumbbells or kettlebells and sit between them. Lift your torso off the floor and stretch your legs steadily. Tuck your legs closer to your torso to make the workout simpler. Raise the legs higher off the ground to make the L-sit more challenging. Maintain tension in the middle and upper back while in the L-sit.
Location: 5th floor Safa Gold mall, College Road, F-7 Markaz, Jinnah Super, Islamabad, 46000, Islamabad, 44000
Contact: 0311-5156949
Website: Safa Fitness Club
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