🚨 How to Core Workout
1. 🔥 Lying leg Raise Crunch
✅ There are various options for performing this exercise, but first we will acquaint you with the classic technically correct option:
- The inclined bench is located at an angle of 20-30 degrees or higher. You can increase the angle of inclination as your physical fitness increases.
- The athlete is located on the edge of the bench, locking the legs under a special roller.
- If you are just starting to train, then you can cross your arms in front of you or grab a bench, but it’s better not to help yourself. For more experienced athletes, an option with their hands on their head (grip for the back of the head or holding a pancake from a barbell) is suitable.
- Starting position – lying on a bench, the lumbar region tightly pressed to its surface.
- On the exhale, straining the abdominal muscles, we begin to raise the upper part of the body heading towards the knees, while rounding the back. We fix at the highest voltage for a few seconds and slowly, while inhaling, descend to the initial position.
2. 🔥 Ab Exercise Side-Raises
🚨 HOW TO Side-Raises Tips:
- Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
- While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
- Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
- Repeat for the recommended amount of repetitions and then change hands.
✅ Caution: Refrain from using this exercise if your obliques tend to grow easily as wide obliques take away from your symmetry.
Variations: You can also do this exercise while seating on a bench or with a barbell.
3. 🔥 Decline Oblique-Crunch
✅ Starting position:
Lie down on an incline bench and secure your legs at the end. Your knees and feet are shoulder-width apart. Bend your knees to a 90-degree angle. Put one hand beside your head just above your ear with elbow pointing outwards. Your other hand rests at your waist.
✅ Exercise How to:
Raise your upper body slowly while turning your torso towards the opposite knee. Rotate your torso with the hand beside your head towards the other hand resting at your waist. Continue crunching until your shoulder blades are completely off the bench (seated position) as you contract both transverse and oblique abdominal muscles. Breathe in and go down in the same way. Breathe out as you go up (to the seated position). Repeat as many times as required. Keep your elbow pointed outwards, your shoulder blades in. Exchange hand positions and switch sides with an equal number of repetitions.
Make sure to maintain the correct position of your feet and a sufficient knee angle. Along with correct breathing, make sure to maintain a neutral pelvis position while avoiding lordotic back curvature (straining your lower back). Focus on abdominal breathing! Focus on keeping your abs tight and keeping the movement slow and controlled; avoid jerking.