Do you want to work on the appearance and strength of your abdominal muscles, have you decided to correct your diet and work on your form in the coming weeks, but you don’t have too many props at your disposal? It doesn’t matter, below we bring you 10 exercises for the abdominal muscles (and the entire core).
You can do the following exercises as part of strength training or as separate training. If you decide to do them in a circular form of work, perform 10 repetitions of each exercise and do 2 rounds of all exercises.
Cat / cow
Why: This famous compound yoga pose improves flexibility of the lumbar and cervical spine, but also strengthens the abs and reminds you how to breathe during ab exercises.
How to: Get on all fours with your palms under your shoulders and knees on the ground. Inhale, lowering your chest as you push your hips and shoulder blades into a “cow” position. Lift your chin and chest and look forward. For “cat,” exhale as you pull your belly toward your spine and round your back toward the ceiling like a cat.
Why: The side plank hits the side abdominal muscles more intensely than the classic plank.
How to: Lie on your side on the floor (or on a mat) with your legs extended and your feet flat on top of each other. Rest your forearm on the floor directly below your shoulder. By pushing off from the forearm, raise yourself so that the body forms a straight line, from the heels to the head. Extend the upper arm to the body.
Why: By keeping your abs tight and maintaining stability in your shoulders, core, and hips, you build a strong stomach.
How to: Stand in the starting position on your forearms, so that your elbows are directly under your shoulders. During the execution of the plank, the body must remain straight, without lowering the head or dropping the hips.
Why: This variation of the climber hits the side abs as the knee pulls diagonally toward the opposite arm.
How to: Get into the starting push-up position. Alternately pull your legs so that the knee of one leg is pulled towards the opposite hand, which will require a slight turn of the body to that side. Make sure that the hips remain high throughout the exercise and in line with the body.
Why: Activates the entire abdominal wall while stretching the lower back.
How to: Lie on your back, bend your knees at a right angle and rest your feet on the ground. Cross your palms on your chest. Activate your abs and start lifting your legs and pulling your knees towards your chest. The lower back must not lose contact with the floor. As you progress with core strength, you can do the same, but hanging from a pull-up bar.
Why: This yoga pose is a variation of the V-sit sit-up with activation of the rectus abdominis (stratus abdominis).
How to: From a seated position, extend your arms in front of you, palms facing the ground. Extend and lift both legs, keeping them bent at the knees so that the insides of your feet touch. The shins are parallel to the ground. Extend your arms on either side of your legs. Engage your abdominals to straighten your back.