STEPS AND WAYS FOR STRONGER CORE

People want to wear the fitness badge of honor – a six pack. The good news is that everyone has it; it’s just hidden beneath all the fat. The bad news is that toning the muscles and losing the extra inches off your waist is actually hard work and it takes a lot of determination. “I see people approaching it in a way that rarely yields results,” Dustin Bogle, a fitness expert at Fit Body Boot Camp, says. “Performing hundreds and even thousands of crunches in an effort to trim your midsection can be a huge waste of time,” he adds. So following are some steps and ways.

1. VARIATIONS OF PLANKS

Here you use your own body weight to maintain the stability of your entire core, which is exactly what the core muscles are supposed to do, and prevent back pain.“Planks work the entire abdominal wall,” Schultz says, which is why gym-goers should add them to their routine. They are some of the hardest abs exercises; however, people don’t usually do anything but the standard version. More effort is needed for a killer core.

2. GOBLET SQUAT WITH REACHING OUT

This is a lower-body exercise that increases strength in the legs. But if you hold a kettlebell or a weight to your chest and then push it out in front of your chest as you squat down as deep as you can, you’re going to feel the burn in your abs. Your arms should be fully extended and your back must be straight at all times or you risk injuring it. If your feet are turning out on the bottom of the squat, you can elevate the heels a little bit.

3. RUSSIAN TWISTS

Russian twists targets your oblique muscles. Russian twists are a great body weight exercise that is far more superior and intense than crunches. It’s ideal for people who are new at working out and want to target their core. Sit on the floor; bend your legs at the knees. Assume a V-shape from. Fully extend your arms. Twist your torso to each side and keep your arms parallel to the floor as you hold a medicine ball. Move your hands to the opposite hip but don’t let your shoulder blades drop.

4. WALKOUTS

It works the abs and oblique’s, in addition to the triceps and shoulders as this is a strength training exercise for intermediate level. It helps to improve total core strength through an entire range of motion. Start by standing. Your feet should be a hip-width apart. Bend over and place your hands on the floor. Shift the weight onto your hands as you start moving them forward. Tighten your core and guts. Always keep your back straight.

5. BIRD DOG

It may not look like much, but this exercise will really work out your core. Start by getting on all fours. Reach out with one hand and extend the opposite leg.Your back should always be straight.  Engage your abs to maintain balance. Hold for a few seconds and switch. Repeat each side about 15 times. Make it more difficult and do a Bird Dog plank, which is a little more challenging because you’re relying on your toes for support as opposed to your knee.

6. BOAT POSE KNEE EXTENSIONS

Also an isometric abs exercise that includes a dynamic component for the muscles of the lower abdominal muscles. Start in boat pose with your calves parallel to the ground. Gently lower the tips of your feet to the ground by flexing your knees. Tap the ground very lightly and then immediately extend your knees to return to the starting position. Repeat for 15-60 seconds.

7. LIFTING WEIGHTS WITH ONE ARM

Performing an exercise with the arms doesn’t mean the core is not activated. Many trainers do not and won’t ever recommend them to clients. “But I like lifting with one arm at a time.” When you work with one hand, arm or a leg at a time, the opposite side has to stabilize so you don’t bend, which means your side muscles are hard at work.

8. LEG RAISES

They are a great beginner’s strength exercise and Lower-leg raises are great for the abs. Make it a little more challenging by adding weight by holding a dumbbell in between your feet.

9. U-UPS

Begin lying on your back with your arms extended over your head. Keep your core tight and engage your abdominal muscles to lift your upper body off the ground, while also lifting your legs as high as you can to form an imaginary U shape. Pause for a beat and then slowly return to the starting position. Reach your fingers towards your toes for a V-shape exercise, which is also very difficult.

10. BURPEES

1.      Burpees are one of the best exercises out there but they can be very difficult. This is not a reason to skip them. “I have people do all the movements that put together the burpees, but slower and perhaps a few reps of each. Begin standing, do 2-4 squats, and then place your hands on the ground or on an elevated step or box. Walk – don't jump – your feet back until you are in a plank position. Hold for 5 seconds and complete 2-4 push-ups. Hold plank again. Walk or step your feet wider than your hands and hold the low squat position (hips down chest up).