How to improve and exercise your core to get a six-pack abs

The core and abdominal form a group of muscles that works together to support the body in proper posture and stability during all movements. The core muscles are considered the body’s girdle supporting the torso, being described as such you can see how important core strength is.

The abdominals are the muscles of the stomach that we see they are known as the “six-pack”. The desire of nearly every fitness enthusiast is to have visually pleasing abdominals. Combining these two statements validates the importance of this blog post and video below.

The first group of exercises we will describe address the core muscles

THE PLANK

The Plank is the first exercise, and this move activates more muscles in the core than any other. The Plank is performed by lying face down on a mat and supporting your upper body on your elbows and toes making sore to keep your body flat like a plank of wood.

An important thing to remember while in this position is to contract your midsection as tight as possible and keep your midsection and lower back from drooping towards the ground. Maintain this position for a minute, repeat this 3 times.

THE SIDE PLANK

The Side Plank is the second exercise, and this move activates the second most muscles in the core than any other. The Side Plank is performed by lying on your side placing your elbow directly under you shoulder and lifting your hip off the floor achieving a straight body.

Rest on your elbow and the side of your foot again contracting the midsection as tight as possible. Maintain this position for a minute and then switch sides repeating the movement, repeat this 3 times.

THE SUPERMAN

The third exercise is the Superman, and it’s performed by lying face down on a mat with your arms stretched out above you as if you were pretending to fly like Superman. At the same time lift your legs,head and arms off the mat contracting the lower back, perform 15 repetitions for 3 sets.

The second group of exercises I will describe address the “six-pack”

THE KNEE-IN

The Knee-in is the first exercise, it is sometimes called a reverse crunch. The Knee-in is performed by lying on your back on a mat lifting your heels about 6 inches off the mat and bringing your Knees in towards your chest, perform 15 reps for 3 sets.

THE CRUNCH

The Crunch is the second exercise, and it’s performed again lying on your back with your knees bent and feet flat on the mat. Cross your hands over your chest or cradle your head with your hands for support. Exhaling and contracting your midsection bring your chest towards your hips, perform 15 repsfor3 sets.

THE TWISTING CRUNCH

The third exercise is the twisting crunch, and it’s performed while lying down on the mat crossing one foot over the opposite knee cradling your head with your hands and bringing the opposite elbow to the knee. Perform 15 reps and then switch sides doing this for 3 sets.

HYPER-EXTENSION

The fourth exercise is the Hyper-extension. This is performed on a hyper-extension bench available in most gyms, placing your feet in the supports lye face down and lower yourself towards the floor and then straighten up until you are upright. Perform 15 reps for 3 sets.

Once you are comfortable with the exercises you can combine each group into their own circuits and perform them one after the other. This will challenge you and your muscles in a new way for new results. Training with Better Body Health and Fitness NYC will guarantee you these exercises will be done safely and correctly.

Thank you for your time and feel free to let your comment.