These abdominal muscle exercises strengthen your core muscles, i beg your pardon are the muscles approximately your trunk.
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Before you begin, heat up with this 6-minute warm-up routine. Afterwards, cool down v a 5-minute stretch.
Target: abdominal muscles
Lie on your back, knee bent and also feet level on the floor, hip-width apart. Ar your hands on her thighs, throughout your chest or behind your ears.
Slowly curly up towards your knees till your shoulders space about 3 inches off the floor. Hold the place for a couple of seconds and also lower down slowly. Carry out 12 stomach crunches.
Tips:Don't tuck your neck right into your chest as you rise.Don't yank her head turn off the floor.
Target: tilt muscles
Lie on your back, knees bent and also feet level on the floor, hip-width apart. Roll your knees to one side down to the floor. Ar your hands throughout your chest or behind your ears.
Slowly curl up towards your hips till your shoulders are about 3 inches turn off the floor. Organize the position for a few seconds and lower down slowly. Do 12 oblique crunches and repeat on the opposite side.
Tips:Don't tuck her neck right into your chest together you rise.Don't yank your head off the floor.
Target: lower back and main point muscles
Lie on your front propped increase on her forearms and toes. Keep your foot straight and hips elevated to produce a straight and rigid heat from head to toe.
Your shoulders should be directly above your elbows. Emphasis on keeping your abs contracted throughout the exercise. Host this position for 5 to 10 seconds and also repeat 8 to 10 times.
Tips:Don't enable your lower earlier to sink throughout the exercise.You have to be looking in ~ the floor.For an much easier version, do the plank with your knees top top the floor.
Target: lower ago and main point muscles
Lie on her side propped up on an elbow. Your shoulder must be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe.
Keep your neck long and also your shoulders down and also away from her ears. Save your abs contracted throughout the exercise. Organize this place for 5 to 10 seconds and also repeat 8 to 10 times. Repeat the practice on the various other side.
Tips:Keep your hips forward throughout the exercise.Don't let your lower ago sink.For an less complicated version, perform the side plank with your knees on the floor.
Stomach crunch with legs raised
Target: reduced abdominals
Lie ~ above your ago with your knees bent and feet level on the floor, hip-width apart. Ar your hands throughout your chest.
Slowly pull her knees right into your chest, maintaining them bent in ~ 90 degrees, until your buttocks and also tailbone come turn off the floor. Organize the place for a moment and lower down slowly. Carry out 12 crunches.
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Tips:Don't tuck your neck into your chest together you rise.Don't usage your hands to pull your neck up.