Core Strength Boost
0Health Benefits of Ab Workouts
| Health Benefit | Description |
|---|---|
| Improved Posture | Strengthening your core stabilizes your spine, helping you maintain better posture throughout the day. |
| Enhanced Athletic Performance | A strong core improves balance, stability, and power, making you more efficient in sports and daily activities. |
| Reduced Back Pain | Core workouts relieve stress on the lower back by providing better support to your spine and muscles. |
Workout Plan & Rest Periods
| Exercise | Duration/Reps | Rest |
|---|---|---|
| Plank | 45 seconds | 15 sec |
| Bicycle Crunches | 30 reps (15/side) | 20 sec |
| Leg Raises | 12 reps | 15 sec |
| Russian Twists | 20 reps (10/side) | 20 sec |
| Hanging Knee Raises (or Lying Knee Tucks) | 12 reps | 20 sec |
| Dead Bug | 12 reps (6/side) | 15 sec |
| Plank to Shoulder Tap | 30 seconds | 15 sec |
| Flutter Kicks | 30 seconds | 20 sec |
Guided Instructions for the Workout Plan
Warm-Up
Before diving into your ab workout, spend about 5 minutes warming up to activate your core. Start with light cardio such as jogging in place or jumping jacks, then move into dynamic stretches like torso twists and leg swings.
Plank
Get into a forearm plank position with your elbows under your shoulders and your body in a straight line. Engage your core and hold for 45 seconds. Keep your hips from sagging or rising too high.
Bicycle Crunches
Lie on your back with your hands behind your head and your legs lifted. Twist your torso to bring your right elbow toward your left knee while extending your right leg. Switch sides in a pedaling motion, keeping your core engaged.
Leg Raises
Lie flat with your hands under your glutes for support. Lift your legs together until they are perpendicular to the floor, then slowly lower them back down without touching the ground. Focus on keeping your lower back pressed into the floor.
Russian Twists
Sit with your knees bent and feet slightly lifted. Hold a weight or keep your hands clasped together. Twist your torso side to side, touching the ground beside you each time. Move with control and engage your obliques.
Hanging Knee Raises (or Lying Knee Tucks)
If you have a pull-up bar, hang with arms fully extended and bring your knees toward your chest in a controlled motion. If not, perform lying knee tucks by pulling your knees to your chest while lying on your back.
Dead Bug
Lie on your back with your arms extended above you and knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor while keeping your core engaged. Return to the start and switch sides.
Plank to Shoulder Tap
Get into a high plank position and alternate tapping your opposite shoulder while keeping your body as still as possible. Engage your core to prevent your hips from rocking side to side.
Flutter Kicks
Lie on your back with your hands under your lower back for support. Lift both legs slightly off the ground and kick them up and down in a small, controlled motion. Keep your core engaged and avoid arching your lower back.
Cool Down & Stretch
Finish with gentle stretching to help your muscles recover. Focus on your lower back and abdominal muscles with stretches like the cobra pose and seated torso twists.
This workout will fire up your core and leave you feeling strong! Stay consistent, and your abs will thank you. 💪🔥