If you’re in the process of losing weight or just getting started, you may be picturing yourself with firmer, stronger abs. It’s important to know that although you will lose weight by eating a well-balanced diet that is low in carbs, performing core strengthening exercises are also needed to get that flatter belly. Something to keep in mind is that building stronger core muscles is not all about developing “six-pack abs.”
Instead, many of us may not realize that having a stronger core is also beneficial for everyday activities, such as carrying groceries, and for preventing back issues down the road. Your core is your body’s foundation of strength. Your core's strength influences your posture, stability and balance. Whether you’re starting out with exercise or getting back into it after some time off, the exercises in this post will help you start strengthening your core. Get ready to start looking and feeling your best!
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
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6 Core Exercises for Beginners
1. Bird-Dog Crunch
Targets: Abs, hamstrings, glutes and shoulders
- Start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. (Note: This is your starting position).
- Lift your right hand and extend your arm straight out in on you, keeping it shoulder height; at the same time, lift your left leg and extend it straight back. (Note: Your body should be in a straight line from right fingertips to left toes).
- Pull your left leg and right arm towards your abs and touch your left knee to your right elbow under your stomach.
- Extend your leg and arm out again.
- Return to starting position. (Note: This is one repetition or rep).
- Repeat on the other side.
- Do five reps on each side.
2. Standing Bicycle Crunches
Targets: Obliques, rotational muscles
- Stand with your feet hip-width apart, hands placed behind your head. (Note: This is your starting position).
- With a tight core, straight back and relaxed shoulders lift your right leg and simultaneously raise your right knee and lower your left elbow towards each other
- Return to the starting position. (Note: This is one repetition or rep).
- Repeat on the opposite side.
- Do five reps on each side.
3. Seated Leg Lifts
Targets: Abs, hamstrings
- Sit on the floor with both legs extended straight out in front of you.
- While keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of your glutes.
- Take a deep breath and lift one leg six inches off the ground.
- Hold for five seconds, and then put it down.
- Repeat with the other leg.
- Continue alternating for one minute straight, then take a 20-second break.
- Repeat for five rounds.
4. Sit-Ups
Targets: Abs, possibly hip flexors depending on range of motion
- To start, sit on the floor with your knees bent and heels touching the floor.
- Place both hands on either side of your head and keep your shoulders dropped and relaxed to avoid tension in the neck.
- While keeping your feet on the ground, lay back until your back is flat on the floor, or as far as you’re able.
- Rise back up to sitting.
- Continue for one minute straight, then take a 20-second break.
- Repeat for five rounds.
5. Modified Bicycle Crunch
Targets: Obliques, rotational muscles
- Start in the same neutral position as the sit up exercise: sit with knees bent, heels flat on the floor, and hands on either side of your head. (Note: This is your starting position).
- Gently twist your body to bring your right knee and left elbow towards one another.
- Return to the start position.
- Complete the movement with the left knee and right elbow.
- Continue these for one minute straight, then take a 20-second break.
- Repeat for five rounds.
6. Spider Plank Crunch
Targets: Lower abs, glutes
- Start in a push-up position with your hands on the ground directly underneath your shoulders and your legs extended backward with your toes on the ground, so your body is in a straight line.
- Lift your right leg and bring your knee towards the outside of your right elbow.
- Return to the straight-armed plank position.
- Repeat the movement with the other leg.
- Do five reps with each leg.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
Resource:
Daily Burn Hate Crunches? 6 Better Core Exercises for Beginners