Not all exercises are created equal when it comes to working your abs.If you’re looking for a workout finisher that will blow your abdominal muscles, we’ve found it. Created by Fitness Trainers Courtney Fisher (opens in new tab), this workout is designed as an intermediate core workout that can be added to the end of a strength session or used as active recovery on a rest day. Ready to get started? Read on to find the complete workout.
Remember, the amount of crunches, sit-ups, or planks you do won’t help shape visible abs, but it will help strengthen your core muscles. , is important for sitting with better posture and lifting heavier weights. I have.Here it is How to calculate body fat percentageand why it matters.
This ab workout works your core with 4 exercises
Ready to get started? Here are his four exercises you need to do to tone your abs.Fisher recommends 3 rounds During a break Minute between rounds.
Tabletop crunches: 15 reps
For this exercise, lie on your back with your knees bent and your feet pressed into the floor. Place your hands behind your temples and extend your elbows to the sides. On an inhale, squeeze your abs and bring your arms and legs off the mat and toward each other over your torso. Pause here, return to the starting position and repeat.
Supported elbow-to-knee crunches: 12
Begin this exercise by sitting in a v-sit position with one hand on the floor and your back to your sitting bones with your core engaged. The legs should be extended away from the body. Gently place your hands off the floor behind your head. Engage your core, crunch the opposite elbow and knee, and twist your midsection. Return to starting position. Complete all 12 repetitions of him on one side before switching.
Rollback to sit-up hold: 12
Start in a seated position on your mat with your hands behind your head and your elbows out to your sides. Roll back, engage your core, and bring your knees up to your chest, then extend your legs and return to a seated position, keeping your arms behind your head.
Hand to ankle tap: 45 seconds
For this exercise, start in a high plank position with your hands pressed to the floor and your elbows stacked under your shoulders. Tighten your core to form a straight line from your head to your heels. Lift one leg off the floor, crunch under your core, lift your opposite hand, and tap your ankle with that hand. Return your hands to the ground and extend your legs back to the starting position.
Fisher says this workout is part of her strength/pilates series. Pilates has seen a recent surge in popularity, and one of the reasons for her cult following is her focus on building core strength. The workouts focus on strengthening your midsection as well as shaping strong muscles, but keeping you stable and moving better. This workout increases your calorie burn as you move your reps quickly and get your heart rate up.
Another benefit of working on your core is that it can help reduce lower back pain. This is especially important if you work long hours sitting behind your desk. Pilates works on the deep inner core muscles and pelvic floor, and these muscles work to protect and stabilize your back. It is recommended that you make sure that there is no pressure on the
This workout style is also low impact, so it’s definitely a fast-paced, intermediate-level workout, but it won’t overload muscles you may have already worked on in your strength sessions. So rest days are good if you want to add some positive recovery to your day. After his day of strenuous activity, active recovery includes things like walking, swimming, or low-impact intensity training. The theory is that active recovery improves overall performance and helps eliminate metabolic waste faster than rest.
