If you set out to train your abdominals and find yourself in a crunch, you are a bit behind the curve. The day of the basic abdominal floor crunch has come and gone, but fear not, Orjiugo Oguguo brings us back up to date with the latest core exercises – and how to get your curves in all the right places.
The average over-25 professional spends at least 40 hours a week sitting, and that weakens the core. This in turn, makes daily activities more difficult. If you keep a strong balanced core, you will help prevent back injuries and pain, boost your agility, increase your flexibility, and look pretty good, too. Target your abs, obliques, back, shoulders, and even your arms with these 4 waistline-cinching moves.
Double Leg Lift
A: Start by lying on your back with legs extended and
lift off the floor slightly (the lower the legs, the harder
B: Lift your legs above your hips and reach your
fingers towards your toes by bracing your core and
lift shoulder blades off the floor.
Rotating V Sit
B: Using your core muscles, lift back and legs into a ‘V’
and arms and legs to 45 degrees, and then rotate from
your waist bringing your chest and arms to the right.
Repeat on the left (left and right = 1 rep)
- Keep abs braced and
tight and your spine long
- Quality over quantity,
and safety first
- Complete 16 reps of
A: Switch sides and repeat with straight legs at 45 degrees; hands to temples and elbows wide; bend you right knee to 90 degrees and rotate your torso so that your left shoulder (not elbow) comes towards the bent knee.
B: Switch sides and repeat the exercise with left knee and right shoulder.
(left and right = 1 rep)
A: Lie on your belly, brace your abs and then press your forearms into floor (elbows under shoulder socket) and lift yourself in hover position.
C: Trying to keep your shoulder and hips square to the floor, press the right palm down and lift into plank position.
D: Leading with right arm, walk back into hover.
Repeat on left side (left and right = 2 reps)