Maintaining a strong core has various benefits, such as improving your balance and posture, stabilizing your center of gravity and improving your performance when playing sports. Core stomach exercises require no or minimal equipment, making them ideal for performing anywhere. To reveal strong ab muscles, you must burn any fat covering them with a combination of regular cardio exercise and a healthy diet. Adding core exercises to your fitness routine helps to strengthen you for everyday tasks.
Step 1
Perform a basic crunch. Lie on your back with knees bent and arms either across your chest or lightly resting behind your head.
Step 2
Exhale and use your core muscles to lift your head and shoulders off the floor. Inhale and lower to starting position. Repeat 15 to 25 times.
Step 3
Perform the plank exercise. Lie on your stomach with hands next to your shoulders, elbows bent.
Step 4
Lift your body in a straight line, balancing on your palms and toes. Keep your back straight. Hold for 30 seconds or longer, aiming for 1 to 2 minutes at a time.
Step 5
Use a stability ball for a reverse crunch. Sit and place the ball between your ankles, with knees bent. Squeeze the ball and lie back. Place arms down your sides.
Step 6
Lift feet slightly and exhale as you pull your knees toward your chest. Use your abs for lifting, not momentum. Inhale and lower your feet, but do not let them rest on the floor between reps. Perform 10 to 15 reps.
Step 7
Work your oblique muscles by twisting to one side during a basic crunch. Perform 10 reps on one side before switching to the other side.
Step 8
Stand while doing the Airplane pose. Place feet together and keep arms at your sides. Lift your right leg straight back and bend forward while extending your arms outward at your sides. Keep your back parallel to the floor. Hold for a count of three and return to starting position. Perform all reps on the right leg before switching to the left. This is a suitable move for people who do not like crunches.
Tips and Warnings
- Use your ab muscles in each movement instead of the momentum from your movements.
- Do not pull on your head and neck during a crunch.
Things You'll Need
- Stability ball
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