According to many people, crunches are the most efficient abs moves. Nevertheless, according to a recent research, they’re not very effective because they only work out the superficial muscles that span the surface of your stomach. You have to start with some strong exercises if you want to acquire optimal results.
In this article, we’re going to suggest you 6 abs moves that were created by Chelsea Dornan, NASM – certified personal trainer and instructor at Uplift Studios in New York City. They will help you truly tighten your middle part and also build the core strength that will later protect you from injuries.
You must be constant and repeat every single one of the exercises for 45 seconds to one minute as we have listed them below for you. Repeat the complete set three times so that you can feel and see the results in your lower abs, obliques as well as the upper abs.
- Dolphin Push-Ups. Start doing a forearm plank. Try to keep your spine long and your neck neutral. Make sure you inhale as you draw your abs in toward your spine. Push your hips up toward the ceiling. Bring your hips back to the beginning position while you’re exhaling. Repeat the procedure.
- Hip Dips. Start with a forearm plank. You have to draw your abs in toward your spine, while you’re keeping your upper body stable. Twist to stack your left hip over the right hip at the same time. Make a pause and then go back to the starting position. This time, you have to repeat twisting left and stacking your right hip over your left. Go back to the starting position and repeat with changing the sides.
- Standing Lunge to Twist. For this move, you have to stand with your shoulders down, but your abs should be engaged, and your hands should be clasped together in front of you with your elbows close to the body. Keep your right knee in line with your right ankle. Then, step your left leg back and lower into a reverse lunge. After this, twist to the right. Return to the center and then stand as you bring your left foot back to meet the right one. Repeat the procedure, but this time step back with your right leg and twist to the left side. Repeat the same procedure changing sides.
- Leg Dips. First, you have to lie on your back with your abs drawn in, hips tilted up toward the ceiling, and feet flexed. Keep your arms by your sides with your palm facing down. Then, press into the floor as you lift your legs straight up toward the ceiling and make sure you’re keeping them as straight as you can. Make a pause when your ankles are over your hips. Then, slowly lower your legs towards the floor, but your lower back shouldn’t come up off the floor. You can make this move slightly easier by bending your knees or lower one leg at a time.
- Twisting Mountain Climbers.Start doing a plank position with your palms on the floor and your shoulders directly over your wrists. You have to exhale as you twist your hips and draw your right knee toward your left elbow. Make a pause and then go back to starting position. Repeat the same procedure for both legs, alternating them.
- Side Plank With Twist. First, you have to lie on your right side and put your right forearm on the floor. Make sure you keep your shoulders, hips and feet stacked. Brace your core, while you’re lifting your hips up toward the ceiling as high as you can. At the same time, stretch your left arm straight up toward the ceiling. Lower your hips slowly without touching the ground. After this, return to the starting position. Keep your core tight, twist from the waist as you swing your left arm down and underneath your body. Go back to the starting position and repeat this combination for one minute before you change sides. You can also do this move easier. You just have to stagger your feet or put your top foot on the ground in front of you.
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