Toned, chiselled abs are something everyone wants. But when you decide to take on a weight loss journey, appearance is not the only thing that should motivate you. Getting flat abs through exercises also means improving your posture, stability, and balance. That can only be achieved if you also focus on different muscle groups. This includes your back and your glutes, which are equally important to build your core strength. Hence, here is a compilation of exercises that not only help give you amazing abs, but also work towards strengthening your lower back and tightening your glutes.
Plank With Leg Lifts
Here’s how to perform plank with leg lifts:
Step 1: Begin in a plank position with your forearms on the ground and your elbows directly beneath your shoulders.
Step 2: Engaging your core and glutes and lift one leg off the ground while maintaining the plank position.
Step 3: Hold your lifted leg in the raised position for a second or two and keep them straight.
Step 4: Lower your lifted leg back to the starting position. Repeat the same movement with the other leg.
Also Read: Weak Pelvic Floor Can Be Strengthened With THESE 5 Effective Exercises
Bridges
Here’s how to perform bridges:
Step 1: Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Step 2: Place your arms by your sides with your palms facing down.
Step 3: Press through your heels, engage your glutes and core as you lift your hips off the ground.
Step 4: At the top of the bridge, focus on squeezing your glutes and hold the position.
Step 5: Slowly lower your hips back to the ground and do 10-20 repetitions.
Bicycle Crunches
Here’s how to perform bicycle crunches:
Step 1: Lie on your back with your hands behind your head, elbows pointing out to the sides.
Step 2: Bend your knees and lift your feet off the ground.
Step 3: Lift your head, neck, and shoulders off the ground while simultaneously bringing your right elbow towards your left knee (As you do this, extend your right leg straight out, keeping it a few inches off the ground).
Step 4: Lower your head and shoulders back down while switching to the other side at the same time. Bring your left elbow toward your right knee and extend your left leg.
Step 5: Continue alternating between right and left. Do 10 reps to begin with. You can increase the number as you ease into the exercise.
Also Read: 6 Exercises That Improve Blood Circulation In The Legs
Superman
Here’s how to perform a Superman:
Step 1: Lie face down on the floor with your arms extended overhead and your legs straight.
Step 2: Simultaneously lift your arms, chest, and legs off the ground.
Step 3: Hold this position at the top for a moment to engage your muscles.
Step 4: In a controlled manner, lower your arms, chest, and legs back to the ground. Start by doing 10 reps of the movement.
Bird Dog
Here’s how to perform a bird dog:
Step 1: Get into a tabletop position, with your hands directly under your shoulders, and your knees under your hips.
Step 2: Extend your right arm straight out in front of you at shoulder height, while simultaneously extending your left leg straight back at hip height.
Step 3: As you extend your arm and leg, engage your core muscles to maintain balance and stability.
Step 4: Squeeze your glutes and focus on keeping your back straight.
Step 5: Slowly bring your extended arm and leg back to the starting position on your hands and knees. Repeat the movement with your left arm and right leg.