6 MOVES TO A SOLID CORE

Flat, tight, and has killer abs; who wouldn’t want that? Well the great news is that you can obtain all the above if you just follow these 6 simple moves below. Enjoy the next phase of your life!

1.      Side v-up

Sit with the knees making 90-degrees. Bend back slightly engaging the abs, rotate torso to the left and pull the elbow back to tap the floor. Return to default and do 20 reps while switching sides.

2.      Glute bridge

Lie on flat on the ground, facing up with your knees bent and feet flat on the ground. Raise your hips towards the ceiling so that your body, from your shoulders to your knees, forms a straight line. Pause for a moment and then lower down your body slowly into default position. Do about 5 reps

3.      Bird-dog

Rest on your palms and knees, so that your shoulders are directly above your palms and hips directly above your knees. Keep your neck and back straight. Push your right hand forward so that it is in alignment with your torso and so should your left leg which you should push back at this point.  Hold for one second and slowly lower your hand and leg back to default position before switching to the opposite arm and leg.

4.      Sit ups

These are done by lying flat on the floor facing the ceiling, hand behind your head and feet under a support. Lift your upper body with the strength from your legs so that you sit up straight. Lower back your body to lie on the floor again. Do 15 reps.

5.      Planks

These help greatly when it comes to abs because they help strengthen the muscle and also burn belly fat. Lie on the ground as if in a push up position but this time supporting your body with your fore arms. Elbows should be directly below your shoulders and body straight. Hold for as long as possible but remember to involve core and arms

6.      Bicycle

Try out this, it’s really a great exercise for building a six place. Lay flat on your back, raise both legs. Engage your transverse abdominals to be pulled in and down, then raise both legs in a 90-degree angle; lower one heel slowly to touch the floor and repeat this for the other heel interchangeably. Do this for about 20 reps engaging your core.

Image