To achieve well-defined abdominal muscles, it is crucial to maintain focus and discipline. These exercises not only help reduce waistline but also contribute to overall body fitness. A strong core is highly desired in today’s fitness landscape.
KNEE-TO-ELBOW PLANK
- Begin in a standard plank position.
- Plant your palms firmly on the ground and engage your core muscles to maintain a straight line from shoulders to heels.
- Keep your feet hip-width apart and lift your right leg slightly off the ground. Bring your right knee towards your right elbow while stabilizing your hip as much as possible.
- Lower the right leg back to the ground and repeat on the left side.
PLANK WITH LEG ELEVATION
- Assume the push-up position, but place your weight on your forearms instead of your hands.
- Contract your abs, squeeze your glutes, and keep your body straight from head to heels.
- Raise your right leg and hold that position for 1 second.
- Lower the right leg and raise the left leg.
- Continue alternating from one side to the other for the prescribed time or repetitions.
CRUNCHES WITH PARALLEL ARMS
- Lie on your back and raise your upper body with arms outstretched and parallel.
- Return to the starting position.
HANDS-TO-KNEES CRUNCHES
- While lying on your back, lift your upper body towards your knees while bringing your knees towards your chest.
- Exhale and lower your arms and legs towards the floor, keeping your lower back in contact with the mat.
EAGLE CRUNCH
- Lie down and assume the eagle pose with arms and legs interlocked as shown in the image.
- Contract your abs and bring your elbows closer to your knees.
- Repeat for 10 breath cycles, then repeat on the opposite side.
SCISSOR CRUNCHES
- Lie on the ground, face up, with hands behind the neck or arms stretched along the sides.
- Raise your legs alternately, performing a vertical scissor movement.
- Perform the movement slowly and in a controlled manner.
