A strong core is a sign of overall health.
Men and women alike are all interested in not only burning away excess belly fat but toning those abdominal muscles as well. Whether you know it or not your core is the most important aspects of fitness. All your power and strength from an athlete’s perspective is connected to your core muscles. Even if you’re not an athlete, your core is engaged in every activity you do. Without a strong core you could suffer from constant back pain, increase the risk of injury, promotes bad posture, and can stop you from achieving the results you want from the gym. Working on your core muscles not only improves your workouts but a strong core is also pleasant to look at and it’s a great indicator of overall health. The key to having a strong core is not only focussing on the central abdominal muscles but the upper, lower and side oblique as well. Below are several different abdominal exercises that are sure to provide you with optimal results.
Traditional Crunch
The traditional crunch is a great place to start although it is not everyone’s favourite. You lay flat on the floor or on an exercise mat. With your knees bent and your feet flat on the floor, place your hands behind your head and lift your shoulders off the floor using your abdominal muscles, not your neck muscles. Do 30 reps in sets of 5-10 depending on what level you are working at.
Pilates Bicycle
The Pilates bicycle is a great abdominal workout but can seem incredibly hard for those at lower core strengths. You lay flat on a mat as in the first option with your knees bent but your feet off the ground. You then take your left elbow and twist towards your right knee as your bring it forward as if you were pedaling a bike. Without placing your feet on the ground switch elbows to right and left knee and continue in a constant sequence for 1-2 minutes.
Bosu Crunches
The bosu can be an excellent abdominal tool if you know how to use it. Traditional crunches can seem 10X harder when done on the bosu. You can also do a similar version of the Pilates bicycle on the bosu. Simply sit on the edge of the bosu with your hands behind you for stability and begin “pedaling” your bike without placing your feet on the ground. It is harder than it sounds!
Oblique Twists
Oblique Twists is another way to work the parts of your core that are often overlooked. Lying flat on your exercise mat with your knees bent and your feet firm on the floor place your hands behind your head so your elbows are sticking straight out to each side. Then take your left elbow and twist to your right knee by lifting your shoulders off the ground. Return to your starting position and alternate sides. Make sure to really twist in order to get the full benefit of this exercise.
Medicine Ball
The medicine ball is another exercise tool that can really help build core muscle without you really even realizing it. Wood chops is by far the most popular exercise. You choose the weight of your medicine ball (between 5-8lbs is good to start) and start by holding the medicine ball above your head and to the right of your body. With your feet hip-width apart you twist over and down to the other side of your body and touch the ball to the floor. Return to starting position and repeat. After about 1 minute switch sides and twist in the opposite direction in order to work both sides.
Side Bridge
The Side Bridge is a great way to work your obliques and you don’t need any equipment you can even do these at home while your watching tv. Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked on top of each other. Tighten your core and push your forearm into the floor to raise your hips until your body forms a straight line from ankles to shoulders. Hold for 30-60 seconds and then turn over and do the same on the other side. Do not allow your hips to drop. Keep your abs, obliques and glutes tight to keep your body straight.
With any exercise, proper form is critical to targeting the correct muscles and to preventing injuries. Watch each video before performing the exercise to see the proper technique and the correct range of motion. Start with no weight to practice the correct form and once you feel comfortable you can add weighted medicine balls to get faster results. Doing each of these exercises should take you no more than 20 minutes and if done 3 times a week along with watching your diet, you will have summer ready abs in no time!
