A few weeks ago I wrote about the importance of strengthening your core and 5 of the most effective ab exercises. Everything you do in your day to day routine - walk, sit, stand, bend, reach out, etc requires the use of your torso. Ab muscles help stabilize your torso and maintain a good posture. Strong abs and back muscles are even known to reduce chances of lower back injuries and pains.
Hopefully, all you folks have spent some time reading about those exercises and implemented some of them in your workout routine. Now, your muscles tend to get used to regular and repetitive movements, thus diminishing the effectiveness of the workout. So, here’s a set of 5 more exercises. Change your routine to replace these with the earlier ones. Most of these do not require gym equipment and can be easily done at home. Make sure you rotate your routine every few weeks.
6. The Plank
This is one of the most simple exercises and great to begin with if you are new to core workouts. It effectively targets your entire torso, working out your abs, hips and back. To do it right:
Start by lying face down on the ground/exercise mat. Place your elbows and forearms u nderneath your chest- Prop yourself up using your toes and elbows
- Maintain a flat back with your hips elevated. Do not allow your hips to sag to the ground as this might hurt your back
- Starting with 10 secs, hold this position for as long as you can
- Return to start position and repeat twice
7. Side Plank
The side plank or the variation of the plank is an excellent exercise to work your transverse abdominus muscle. This muscle runs across the entire width of your torso. It is equally important to work out th
is muscle for a slim defined abdomen. To do it right:
- Start by lying sideways on the ground/exercise mat
- With the help of the side of your foot and forearm and elbow towards the ground lift your body up, keeping your hips elevated
- Starting with 10 secs, hold this position for as long as you can
- Turn over and work out the other side
- Repeat twice
8. Seated Oblique Twist with Medicine Ball
The seated oblique twist, also known as the Russian twist is a very effective torso strengthening exercise and one of my personal favourites. Medicine Balls are easily available in sports shops. Pick a size and weight that is most comfortable for you. To do it right:
- Start by sitting on the floor with your knees bent and toes pointing up
- Hold the medicine ball in both hands directly in front of you
- Now lean back to make a 45% angle with the ground and lift your heels up a few inches. Your hips should be the only part of your body touching the ground
- Twist your torso to the right and touch the ball to the ground next to you
- Rapidly twist your torso to the left and touch the ball to the ground on the left
- Repeat for 12-15 reps
9. Seated Twist n Throw with Medicine Ball
This is a slight variation of the Russian Twist and is equally fun. You will require a partner for this exercise. To do it right:
- Start by sitting on the floor with your knees bent and toes pointing up. Make your partner stand a few feet away from you on your left side
- Hold the medicine ball in both hands directly in front of you
- Now lean back to make a 45% angle with the ground and lift your heels up a few inches. Your hips should be the only part of your body touching the ground
- Twist your torso to the right and touch the ball to the ground next to you
- Rapidly twist your torso to the left and throw the ball to your partner
- Have him/her throw it back to you
- Grab the ball and twist to the right and touch the ball again
- Repeat for 5 reps and have your partner move to the right side. Repeat for 5 reps on the other side
10. Medicine Ball Crunches
Another very effective exercise using the medicine ball. Make sure you watch out for your lower back.To do it right:
- Start by lying on the ground with your knees bent
- With your arms stretched over your head, hold the medicine ball in both your hands
- With knees still bent, raise your legs up so that your calves are parallel to the ground
- Keeping your arms stretched out move the ball forward and reach out to your legs while raising your head a few inches.
- Rest the ball on your legs. Hold the crunch position for a couple of seconds
- Keeping your arms straight, hold the ball again and swing it back over your head
- Repeat for 12 - 15 reps
Remember, these ab exercises alone are not the way to a six pack tummy. You’ve got to burn that excess fat by spending a good number of cardio hours simultaneously! Here’s where you can find gyms with state of the art treadmills -
Give these a shot and send me a crumb on how effective they were for you!
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