Exercise feels good when you get innovative, it feels better when you feel the results but exercise feels best when you see the results. Aren’t we all troubled with the belly bulges? No matter how much those love handles are loved we all want them gone. To the very least tamed. If an apple can have a core; so can we.
A strong core not only makes us look better and complements our everything but also strengthens us from the inside, increases our stamina and improves our technique.
- L Seat
Sit on the floor with your legs straight in the front and feet contracted. Now place your hands on the floor and round your upper body a little and raise your hips from the ground. Hold the posture for five seconds. Repeat the exercise!
- Rotational Push-Up
If you find regular push-ups too easy here’s the variation for you. When you complete one push up and return to your starting position rotate your body towards the right and pull out the right hand above your head such that it forms a T with your arms and upper body. Now, come back to the starting posture, do a regular push up and turn around to the left. Keep alternating the exercise.
- Flutter Kick
Lie down on your back with your arms placed to your sides and palms facing down. Now keep your legs extended and lift your feet from the floor, roughly about six inches. While keeping your core engaged make rapid and small up-down movements with legs. (like how you flutter in the swimming pool). Keep kicking for a minute. Return back to the rest position and start the exercise again.
- Dynamic Prone Plank
Position yourself in a plank posture and lift your hips as high as possible and then bring them back to the original posture. Keep on repeating for as long as you can. Maintain the back straight and do not sag your hips. Make this exercise as dynamic as it sounds!
- Side Plank
Lie down on the ground and roll over to either of your sides. Now raise yourself on one foot and elbow keeping your hips raised and engaging your core. Maintain the position for 30-60 seconds. Repeat exercise pattern on the other side.
- Russian Twist
Sit down on the floor while keeping your knees bent and feet joined together and lifted a few inches from the floor. Position your back at 45-degree angle from the floor and move your arms towards one side and then to the other such that it creates a twisting action. Keep moving as slow as possible cause that will give a deeper impact.
Start the exercise by lying down on the floor with your hands behind the head and keeping your knees bent. Now, bring your left knee towards the chest and your right elbow towards it while straightening the right leg. Repeat on the other side. Keep pedaling!
For this exercise keep in mind that posture is the key. Lie down on your back keeping your knees bent and flatly place feet on the floor. Place your hands behind your head and put the chin down a little. Now, lift the head and shoulders from the floor while keeping the core engaged. Continue with the curl till the upper back lifts from the floor. Hold the posture. Return to the original posture slowly.
- Segmental Rotation
This exercise aims for the obliques. Lie down on your back and keep your knees bent and keep your core engaged. Now make your knees fall towards the left. Hold for five seconds and return to the original position. Repeat to the right. Feel that stretch.
- Shoulder Bridge
Lie down on your backside keeping the knees bent and position your feet hip-width separated. Put arms next to you and raise the backbone and hips. Just the head, feet, arms, and shoulders ought to stay touching the ground. At that point lift one leg above while the core is engaged. Now in a slow motion, bring your leg back to the floor and then raise it again. Attempt to do 10 reps for every leg, bring your knee to the original position and spine back on the floor.
- Single Leg Abdominal Press
This exercise requires you to lie down on your back keeping the knees bent and feet on the ground. Tighten the core and raise your right leg. Keep the knee and hip turned at a 90-degree angle. Touch the top of your right knee with your left hand and build force between the both by tightening your core. Try to hold that position and count till five. Now go back to the original posture and repeat on the alternate side.
- Double Leg Abdominal Press
Repeat the same exercise as above but make it twice the fun! Now instead of the single leg press bring both the legs at the same time while pushing your hands against the knees.
- Sprinter Sit-Up
Wanna challenge Bolt without leaving the floor? This exercise will be something new! Lie down on the back with your legs extended and arms to your sides with the elbows perpendicularly. Sit up now while bringing the left knee to the right elbow. Lower back down and repeat with the other side.
So, now pull out your mat and start with your exercise to get a stronger core. After all, exercise is only difficult when you have to not when you want to. Now make a plan, take up any of the exercises (or maybe all) listed below to get your core in shape. After all, it’s time to tell that fat to get out and be gone! Ain’t nobody gonna miss it.
Be gone! Out! Out! You demons of fat!
Happy work-out to you all!