Buildingyour absdoes more than just help you look toned. In fact, a strong core can improve posture, stability, and balance as well as reduce sports-related injuries and low back pain.
Fitness Trainer shows you the best ab exercises to flatten your stomach! Remember, always mix up your workoutto see better results lose weight quickly! This ab workout will help you burn fat and get your six pack started for the summer! Follow along and let us know what you thought.
Hardstyle plank is very similar to regular elbow- or low-planks but as opposed to 'just' holding your body, you pull your elbows and your heel towards the centre of your body, without actually moving them. Essentially, you activate the whole core area even more by trying to pull the limbs in towards the centre of your body.
2. Dead bug
Dead bug exercise variations are one of our absolute favorite exercises when done properly with advanced progressions, they can be a core killer!! Learning to activate your deep spinal stabilizers like the transversus abdominis in these positions is a stepping stone for progressing to more dynamic exercises. As with all “core stabilization” exercises, you must progress them to more functional and upright movements once you learn what it feels like to truly stabilize your spine!
3. Hollow extension-to-cannonball
The hollow hold is an isometric core exercise that strengthens the abdominal muscles that stabilize your spine.
With proper form, both beginners and experienced fitness enthusiasts can safely perform this exercise and reap the benefits of a stronger core.
The hollow hold also forms the base core strength needed for more advanced bodyweight and gymnastic exercises.
Additionally, hollow holds train your abdominal bracing skills. Abdominal bracing, or simply “bracing,” is the act of stabilizing your lower spine by contracting your abdominal muscles.
A proper abdominal brace will slightly pull your ribs toward your pelvis. Your stomach muscles will flex, and the natural arch in your lower back will gently flatten.
4. Dumbbell side bend
Dumbbell side bends are isolation exercises that target muscle groups on the side of your body—specifically the oblique muscles. Practice dumbbell side bends by standing with your feet shoulder-width apart. Grab a single dumbbell and hold it at your side with your palm facing your thigh. Slowly lower the dumbbell along your leg towards your knee. Lift the dumbbell and bend your upper body in the other direction. Stand tall again at the end of each repetition. Hold the dumbbell on your opposite side during the next set.
5. Barbell back squat
The barbell back squat takes centre stage in the training plans of pro bodybuilders, powerlifters, Olympic lifters, footballers and rugby players. There’s really no reason not to include it in your programme – and no reason you shouldn’t reap the same rewards.
6. Bird dog
A bird dog is a bodyweight exercise that targets your back muscles and core muscles. It is also known as the quadruped exercise. Perform bird dogs by getting on all fours on an exercise mat, placing your hands under your shoulders and your knees under your hips. While keeping your head and neck in a neutral position, lift one arm in front of you and the opposite leg behind you. Switch sides on the next repetition, lifting your other leg and the opposite arm.
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