When it comes to achieving a strong and toned core, most people are familiar with the standard ab exercises like crunches and sit-ups. However, there is a myriad of effective ab workouts available that often go overlooked. These underrated exercises can target the core muscles in ways that traditional movements cannot, and they deserve a spot in your fitness routine. In this article, we will explore our six favorite ab exercises that you probably aren’t doing, but should be!
First on our list is the forearm plank. This power-packed exercise engages your entire core, including your obliques and lower back. To do a forearm plank, lie down face-first on the ground and prop yourself up on your forearms. Make sure your elbows are directly beneath your shoulders to prevent any strain. Keep your body in a straight line from head to heels. Aim to hold this position for at least 30 seconds. This move not only builds strength but helps improve posture as well.
Next up is the hollow body hold. This exercise is fantastic for building invincible core strength. To perform it, lie on your back with your arms extended above your head and your legs straight. Lift your arms, head, shoulders, and legs off the ground slightly, keeping your lower back pressed into the floor. Hold this position for up to 30 seconds. The key is to keep your body engaged, ensuring your core does the heavy lifting.
The third exercise is the side plank with rotation. This variation on the traditional side plank not only engages the obliques but also tests your balance. Start in a side plank position with your elbow beneath your shoulder. Rotate your torso and extend your top arm under your body, then return to the starting position. Perform 10 to 12 reps on each side for a complete workout.
Following that is the dead bug exercise. This stance focuses on coordination while simultaneously engaging your abs. Lie on your back with your arms pointing straight up, and your knees bent at a 90-degree angle. Slowly extend your right arm and left leg toward the floor while keeping your lower back pressed into the mat. Return to the starting position and switch to the opposite side. Aim for 10 to 15 repetitions on each side.
Another underrated exercise is the bird dog. This move works not only your core but also improves overall stability. Begin in a tabletop position with your hands directly below your shoulders and knees under your hips. Extend your right arm forward and your left leg back while maintaining a flat back. Hold for a few seconds, then switch sides. Aim for 10 to 15 reps on each side.
Last but not least, the Russian twist is a dynamic ab exercise that will fire up your core. Begin seated on the floor with your knees bent. Lean back slightly and lift your feet off the ground. Hold a weight or simply clasp your hands together and rotate your torso to one side, then the other. Engaging the obliques, aim for 10 to 15 repetitions on each side.
FAQ
What is the main benefit of incorporating these exercises into my routine? Adding these lesser-known ab exercises can provide a more comprehensive approach to core strength. They target the muscles in different ways and can prevent overuse injuries commonly caused by repetitive movements like crunches.
How often should I perform these exercises for optimal results? It is recommended to incorporate these core exercises into your routine at least 2 to 3 times a week. Aim for 2-3 sets of each exercise to maximize benefits while allowing for adequate recovery time.
Can beginners perform these exercises safely? Absolutely! Many of these exercises can be modified to suit your fitness level. Start with shorter holds or fewer repetitions and gradually build your strength over time.
Is it necessary to perform cardio in addition to core workouts? While core exercises are essential, incorporating cardiovascular workouts helps improve overall fitness levels. A combination of both will enhance your results and contribute to a stronger core.
In conclusion, expanding your ab workout routine to include these six effective exercises will significantly enhance your core strength. From the forearm plank to the Russian twist, each of these movements plays a vital role in achieving a robust midsection. Don’t hesitate to try them out and add variety to your fitness regimen.
