Get The Six-Pack Abs From Your Dreams With These 9 Core Exercises!

9 Core Exercises
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The upcoming summer can be the one where you will achieve the perfect body. Get that fat burned and look awesome with this amazing program that has been developed by world top fitness instructors.

When losing weight, the abdomen area is the hardest part and this is where these exercises are aiming for. However, they will also strengthen the muscles in each important part of the body as well.

1. Roll Back

This exercise targets: Rectus abdominis

Directions:

Position your self by sitting on the floor and bent your knees at 90 degrees. Make sure your feet are flat on the floor.

Next, Pull the torso close to your thighs and with your arms reach forward at the same level as your shoulder. While doing so your palms should be faced down.

Exhale and draw navel toward your spine. Curve your spine in a “C” position.

Finally, Realign your spine and straighten up.

Roll Back

This exercise is perfect for the Internal and external obliques and the abdominis as well.

2. Twisting Roll Back

Directions:

Position yourself in “C” shape and extend your arms forward.

Next twist the torso on a side, while one of the elbows is, is bent. Now, pull towards the back at shoulder level and reach the opposite knee.

Return to the initial position while reaching with both your arms forward.

Repeat the exercise on the opposite side.

Twisting Roll Back

3. Sit-Ups with a Medicine Ball

This exercise is most effective for the external and internal obliques, the rectus abdominis and transversus abdominis

Directions

Position yourself laying on the floor and bend your knees. Put the medicine ball over your head.

While the ball is over your head, lift your core back to a sitting position.

Sit-Ups with a Medicine Ball

4. Kneeling Crunch

This exercise is most efficient for the external  and internal obliques, as well as the  rectus abdominis

Directions:

Start with kneeling while your left arm is stabilized under your shoulder.

Reach with the right arm forward at shoulder level and the left leg back at hip height.

Exhaling, contract abs, and round back up to the ceiling while drawing elbow to knee.

Finally, repeat on the opposite side.

Kneeling Crunch

5. Dead Bug

This exercise targets the external and internal obliques and the transversus abdominis

Directions:

First position yourself by lying on your back with your hands extended up in the air.

Bring your knees, hips, and feet up to 90 degrees.

Next, exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes.

Hold this position throughout the movement. This will be your starting position.

Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.

Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.

Finally, repeat the exercise on the opposite side.

Dead Bug

6. Lunge Split Jacks

This exercise is most efficient for the rectus abdominis

Directions:

Position yourself standing with your feet in a staggered stance.  Place the right foot in front of the left one.

lower your body as you do a split squat.

Next, do scissor-kick legs as you jump up.

Use your left leg to land forward. Do a split squat and lower your body.

Repeat on the opposite side.

 Lunge Split Jacks

7. Toe Dip

Directions:

This exercise targets the  transversus abdominis

Directions:

Bend your knees as you sit tall

Lean back on your elbows and face your shoulder blades down. Next, slide your hands under your lower back and tighten your abs.

Bend your knees over your hips and lift your legs. The calves should be in a parallel with the floor. Dip your toes to the mat while you inhale. Ir is important to maintain the proper angles at your knees.

Return to the initial position while you exhale.

Toe Dip

8. Bicycle Crunches

Directions:

This exercise is best for transversus abdominis and r internal and external obliques

Start in a position by laying flat on the floor with lower back pressed to the ground. Pulling abs downward target your deep ab muscles.

Put hands behind head.

Bring knees in toward chest, lifting shoulder blades off the ground and straighten right leg out to about a 45-degree angle from the ground, turning at the same time upper body to the left and bringing right elbow toward the left knee.

Move simultaneously rib cage and elbows.

Repeat on the opposite side.

Bicycle Crunches

9. The “Jean-Zip”

Perfect for the

transversus abdominis

Position your hands on your hips.

The “Jean-Zip”

Source: Alternative Health Universe | Female-Fit-Body

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