Before you attempt this core workouts, you should know that this is not magical set of exercises which will melt your belly fat in no time – These exercises will always work better as a part of well thought-out customized program. These are some ideas for you to bring variety to your workouts:
Plank
How to do it:
- Rest your forearms on the floor, with your elbows directly underneath your shoulders and hands facing forward so that your arms are parallel.
- Extend your legs out behind you and rest your toes on the floor. Your body should form one straight line from your shoulders to your heels.
- Squeeze your entire core, your glutes, and your quads, and tuck your butt under a little to keep your lower back straight. Make sure you are not dropping your hips or hiking your butt up high toward the ceiling.
- Position your head so that your neck is in a neutral position and your gaze is on your hands.
- Hold this position for as long as you can in the start and later aim for at least 30 seconds to a minute.
Dead Bug
How to do it:
- Lie face up with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is starting position.
- Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, lower back pressed into the floor.
- Bring your arm and leg back to the starting position.
- Repeat on the other side, extending your left leg and your right arm.
Russian Twists
How to do it:
- Sit up straight with your legs bent, feet flat on the floor.
- Keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. Engage your entire core, keep your back flat, and balance on your tailbone.
- You can keep your knees bent (as pictured) or straighten them out for more of a challenge.
- Reach your arms straight out in front of you, parallel to the floor. If you feel that you need some extra support, place your hands on the floor, underneath your hips. This is High Boat.
- From here, clasp your hands in front of you and twist at the waist toward one side, swinging your arms to the same side as if you had an oar in your hands and you were rowing.
- Immediately twist to the opposite side and repeat the same arm movement.
- Continue alternating sides.
V-Sit ups/Jackknife
How to do it:
- Lie face up with your legs extended and arms extended overhead on the floor, keeping them close to your ears. Contract your abs to press your low back into ground. This is starting position.
- Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously lift your legs and upper back off the ground, reaching your hands forward to meet your feet so that your body forms a V.
- Keep your core engaged as you slowly lower to return to starting position.
Body Saw
How to do it:
- Put your toes on a set of gliders or towels and then get into a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads. This is starting position.
- Slowly push with your forearms and elbows to slide the gliders or towels back toward the wall behind you. Move as far as you can without losing core engagement. Don’t let your hips sag.
- Slowly pull with your arms and elbows to return to the starting position.
