In this post, we will help you strengthen your abdominal and lower-back muscles with these basic bodyweight moves.
All you need is some space, a few minutes free time, a foam mat to protect your lower back from whatever firm surface you’ll be doing these exercises on and a motivated attitude. No need suspension trainers, stability balls, ab wheels, or dumbbells.
Ab exercises can enhance your posture, decrease and prevent lower-back pain, at the same time increase your athletic performance. With enough frequent exercise and a good meal plan, you can even trim up your waist.
Add these 10 bodyweight moves to the beginning, middle, or end of your routine to increase effectiveness.
Stand with your feet apart at shoulder-width, gradually do squat till your palms are placed on the floor. As your hands on the floor, immediately kick your legs behind to form a push-up position. At that position, do a push-up and return to the push-up position with your hands keeping on the floor, then quickly draw up your legs so that your feet land back between your hands. From that, jump vertically with your hands reaching overhead.
Advanced option: Practice “mobility burpee,” first squat down and kick your legs back. Then, instead of doing a push-up, moving your right leg forward and placing the foot on the outside of the right hand at the same time, bring your right leg back to the push-up position and repeat the process with your left leg. Bring your left leg back to the push-up position, then quickly bring both legs back up to the low squat position, before stand and jump. That’s one mobility burpee rep.
Lie on the floor with your legs straight out, your arms extended above your head, and your hands putting on the floor. From the starting position, bring your body to a “V” shape by lifting your legs and hands toward each other, make sure to keep both your legs and your arms straight. Bring your shoulder blades off the floor by raising your legs as close to perpendicular to the floor as you can. Touch your hands with your legs, then lower your arms, and legs back to the floor. That’s one jackknifes sit-up rep.